Mexican

Tamale Pie - Low cal is for Dinner.

Tamale Pie - Low cal takes 30 minutes to prepare.

Tamale Pie - Low cal takes 30 minutes to cook.

Tamale Pie - Low cal makes 8 servings.

The ingredients for Tamale Pie - Low cal are:

1.25 pound lean ground beef
1 large onion chopped
1.5 packet taco seasoning mix
1 can black beans - rinsed
1 can corn - drained
1 can diced tomatoes and chiles
3/4 cup water
1 cup 2% shredded mexican blend cheese
1/2 cup flour
3/4 cup yellow corn meal
1 teaspoon baking powder
1/2 teaspoon baking soda
salt
2 egg whites
1 cup reduced fat buttermilk

Here is how you make Tamale Pie - Low cal:

Brown the beef , then drain & rinse any excess fat from the beef. Return the beef back to the pan Add onions, clean rinsed beans, corn, tomatoes, taco seasoning and water. Mix til meat has all incorporated.Place meat in a casserole dish. could use a 9x9 or 9x13Top with the cheese.In a large bowl mix flour, corn meal, baking powder, baking soda, salt, egg whitesand buttermilk.Top casserole with flour mixture and bake at 375 for 30 minutes.Can serve with nonfat sour cream & salsaNumber of Servings: 8Recipe submitted by SparkPeople user CATHIES.

The nutritional information for Tamale Pie - Low cal is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 419.6

• Total Fat: 18.7 g
• Cholesterol: 63.2 mg
• Sodium: 858.0 mg
• Total Carbs: 38.3 g
• Dietary Fiber: 5.4 g
• Protein: 25.0 g

Tamale Pie - Low cal is Mexican cuisine.

The dietary needs meet for Tamale Pie - Low cal is Low Fat