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Ingredients
- ----- Vegetable Filling -----
- 1 Can Pinto Beans (14 Oz), Drained
- 1 Cup White Onions, Chopped
- 1/2 Cup Green Bell Peppers, Cubed
- 2 Jalapeño Peppers, Seeded & Chopped
- 2 Can Tomatoes (14 Oz), Diced
- 1/2 Cup Red Bell Peppers, Cubed
- 6 Oz Cheddar Cheese, Grated
- 8 Black Olives, Sliced
- 3/4 Tsp Garlic
- 3/4 Tsp Cumin, Ground
- 3/4 Tsp Chile Powder
- ------ Tamale Topping ------
- 1/2 Tbsp Flour, All Purpose
- 1 1/2 Tsp Baking Powder
- 3 3/4 Oz Cornmeal, Yellow
- 1/2 Tsp Baking Soda
- 1/8 Tsp Salt
- 1 Large Egg
- 1/2 Cup Yogurt, Plain
- 2 Tsp Margarine, Melted & Cooled
- 1 Tbsp Chives, Cut To Garnish, Opt.
Details
Servings 4
Preparation
Step 1
Preheat oven to 375f.
Spray an 8"x8" pan with non-stick cooking spray. Into prepared baking pan, place all filling ingredients. Toss until well mixed; set aside. To prepare tamale topping, in medium bowl, place flour, cornmeal, baking powder, baking soda, and salt; stir until evenly mixed. In a small bowl, beat yogurt, egg and margarine. Add to dry ingredients and stir just until dry ingredients are moistened. Spoon mixture evenly on top of vegatable filling. If desired, sprinkle evenly with chives. Bake 35-40 minutes, until filling is hot and bubbly, topping is lightly browned and a toothpick inserted in center of topping comes clean.
Per serving: 583 cal (32% from fat, 17% from protein, 51% from carb); 26 g protein; 21 g tot fat; 10 g sat fat; 7 g mono fat; 76 g carb; 12 g fiber; 568 mg calcium; 7 mg iron; 2337 mg sodium; 99 mg cholesterol; accupoints = 12.6
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