Tamale Pie

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Tamale Pie

Prep Time: 10 minutes

Total Time: 1 hour 15 minutes

Purchasing ground beef can be a little confusing. Sometimes it’s labeled as chuck, round, or sirloin. Other times a lean-to-fat ratio is given, such as 80/20 (usually ground chuck), 85/15 (ground round), or 90/10 (ground sirloin). To get the leanest ground beef, look for those labeled at least 90 percent lean. We used ground sirloin in this Tamale Pie recipe.

Photo credit: Elaine Cromie

Ingredients

Filling

  • Vegetable oil cooking spray
  • 1 pound ground sirloin
  • 1 cup chopped onion
  • 3/4 cup chopped poblano pepper
  • 2 cloves garlic, peeled, minced
  • 1 cup frozen corn
  • 1 1/2 cups salsa
  • 1/4 cup tomato paste
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 3 ounces (about 3/4 cup) shredded reduced-fat sharp cheddar cheese

Topping

  • 1 cup yellow cornmeal
  • 1/2 cup all-purpose flour
  • 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 2/3 cup skim milk
  • 1 large egg
  • 1 tablespoon canola oil
  • 2 teaspoons grated onion
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup snipped cilantro

Instructions

Coat a 10-inch round, oven-safe baking dish with cooking spray. To prepare filling, brown ground beef in a large skillet, removing any accumulating fat. Add onion, pepper, and garlic, and continue to cook until vegetables soften, about 3 to 5 minutes. Add corn, salsa, tomato paste, oregano, salt, and black pepper, stirring to combine and heat through; about 3 to 4 minutes. Add beef mixture to prepared baking dish, smoothing into an even layer and top with shredded cheese. To prepare cornmeal topping, combine cornmeal, flour, sugar, baking powder, baking soda, and salt in a medium bowl. In a separate bowl, whisk together milk, egg, oil, and grated onion. Add milk mixture to cornmeal mixture and stir until just combined. Pour cornmeal topping evenly over beef and cheese filling and carefully spread into an even layer, covering filling completely. Bake in a preheated 350 degree oven for about 35 minutes or until cornmeal topping is golden brown. Let cool for 10 minutes before serving. To serve, garnish each serving with 2 teaspoons sour cream and cilantro.


Yield: 8 servings

Nutritional Info

  • Calories = 354
  • Fat = 13 gm
  • Saturated fat = 5 gm
  • Trans fat = 0 gm
  • Cholesterol = 75 mg
  • Protein = 19 gm
  • Sodium = 488 mg
  • Carbohydrate = 38 gm
  • Fiber = 2 gm
  • Calcium = 184 mg
  • Calories from fat = 33%
Food exchanges: 2 starch, 1 vegetable, 2 meat