Black Bean Tamale Pie

Jun 03, 2023June 3, 20230 1
Black Bean Tamale Pie recipe perfect for family dinner
in Main

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

3 teaspoons vegetable oil
1 medium onion , chopped
1 green pepper , chopped
1 lb ground turkey
1 can black beans , drained
1 can tomato sauce
1 package taco seasoning
1 cup cornmeal
2 teaspoons sugar
1/2 teaspoon salt
1/3 cup milk
6 teaspoons vegetable oil
1 egg , slightly beaten
1 cup canned corn or 1 cup frozen corn
4 ounces cheddar cheese , shredded

Nutrision Information

Servings Per Recipe
6-8
Calories
579
Sugar
8g
Fat
31g
Black Bean Tamale Pie is a traditional Mexican dish that has evolved over time to become a staple meal in American homes. This recipe combines ground turkey, black beans, and tomato sauce seasoned with taco seasoning and topped with cornmeal batter, corn and shredded cheddar cheese. The dish is easy to make, and it can be cooked in a skillet or casserole dish. It is perfect for a family dinner or potluck and can be made in advance and stored in the refrigerator or freezer. The versatility of the recipe makes it a crowd-pleaser and a healthier alternative to store-bought frozen dinners.

Instructions

1.Preheat oven to 400°F.
2.In a large skillet, heat 3 teaspoons of vegetable oil over medium-high heat.
3.Add onion and green pepper to the skillet and sauté for 5 minutes until soft.
4.Add ground turkey to the skillet and cook for an additional 5 minutes until browned.
5.Stir in the black beans, tomato sauce, and taco seasoning into the skillet and simmer for 10 minutes.
6.In a separate bowl, whisk together cornmeal, sugar, salt, milk, 6 teaspoons of vegetable oil and egg to create batter.
7.Spread the cornmeal batter over the meat mixture in the skillet.
8.Top the cornmeal with canned corn or frozen corn, then sprinkle with shredded cheddar cheese.
9.Bake the skillet in the preheated oven for 20-25 minutes, until the top is golden brown.
10.Serve hot and enjoy.

PROS

This dish is rich in protein and dietary fiber from the beans and turkey.
It is a complete meal on its own, perfect for a family dinner or potluck.

The cornmeal adds a crunchy texture to the recipe, while the melted cheese on top makes it heartier and more satisfying.

CONS

Some people might find this recipe too spicy, but you can adjust the amount of taco seasoning used to your liking.

Since it is a high-calorie dish, it should be eaten in moderation as part of a balanced diet.

HEALTH & BENEFITS

Black beans are an excellent source of protein and dietary fiber. They also contain various nutrients beneficial to heart health such as potassium, magnesium, and folate.
Cornmeal is rich in carbohydrates, protein and fiber, making it a healthy source of energy. It is also a good source of vitamin B-6, thiamine and niacin that help in maintaining healthy skin, eyes and improve the nervous system.
The tomato sauce is low in calories but high in nutrients like vitamin C, which is beneficial to the immune system.

Print

Leave a Reply

Your email address will not be published.