
Ingredients
1/2 pound ground beef
90% lean
1 can kidney beans
low-sodium (15 1/2 ounce
drain and save liquid)
1/3 cup of bean liquid
1 cup tomato purée (canned)
1 tablespoon onion (minced)
1/8 tablespoon chili powder
1 can whole kernel corn (15 ounces
not drained)
1/2 cup yellow cornmeal
1 dash salt
1 1/4 cups cold water
1/8 teaspoon chili powder
Steps
Wash hands with soap and water.
Cook beef in hot skillet until lightly browned. Drain off fat.
Stir in remaining ingredients. Bring to a boil.
Reduce heat, cover, and simmer 10 minutes.
Place chili in a 10-inch skillet. Stir in corn. Heat thoroughly.
As chili heats, mix cornmeal and salt with water in a sauce pan. Cook over medium heat, stirring constantly until thickened, about 2 minutes.
Spread cornmeal mixture over hot chili to form a crust. Sprinkle with chili powder.
Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 349 |
Total Fat | 8 g |
Saturated Fat | 2 g |
Cholesterol | 37 mg |
Sodium | 679 mg |
Carbohydrates | 52 g |
Dietary Fiber | 10 g |
Total Sugars | 9 g |
Added Sugars included | 0 g |
Protein | 21 g |
Vitamin D | 0 mcg |
Calcium | 64 mg |
Iron | 4 mg |
Potassium | 840 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Stovetop Tamale Pie. Recipe source: University of Illinois Extension Service. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.