Stovetop Tamale Pie
One skillet beef and bean tamale pie that cooks on the stovetop. For an extra kick, add your favorite hot sauce to this tasty tamale pie.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.72 of 5 (87 ratings)
Food groups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1 1/2 cups
Ingredients
- Quick Chili:
- 1/2 pound 90% lean ground beef
- 1 can (15.5 ounces) low-sodium kidney beans, drain and save liquid
- 1/3 cup bean liquid*
- 1 cup canned tomato purée
- 1 tablespoon onion, minced
- 1/8 tablespoon chili powder
- 1 can (15.2 ounces) whole kernel corn, not drained
- Tamale Pie:
- 1/2 cup yellow cornmeal
- 1 dash salt
- 1 1/4 cups cold water
- 1/8 teaspoon chili powder
Directions
- Prepare Chili : Wash hands with soap and water.
- Cook beef in large, hot skillet until lightly browned.
- Drain off fat.
- Stir in remaining ingredients.
- Bring to a boil.
- Reduce heat, cover, and simmer 10 minutes.
- Stir in corn.
- Prepare Tamale Pie : Place chili in a 10-inch skillet.
- Heat thoroughly.
- As chili heats, mix cornmeal and salt with water in a medium 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.
- Optional - Top with light sour cream or low-fat yogurt.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 312 |
| Total Fat | 6.66 g |
| Saturated Fat | 2.16 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 32.86 mg |
| Carbohydrates | 46.89 g |
| Dietary Fiber | 10.11 g |
| Total Sugars | 9.08 g |
| Added Sugars included | 0 g |
| Protein | 20.07 g |
| Calcium | 54 mg |
| Potassium | 793 mg |
| Sodium | 442.77 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 85 mg |
| Phosphorus | 304 mg |
| Selenium | 13 mg |
| Zinc | 4 mg |
| Vitamin A | 23 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 1.1 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 7 mcg |
| Folate | 81 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 5 mg |
| Choline | 94 mg |
Notes
*Bean liquid is not included in the nutrition or cost analysis.
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Source
Recipe by: University of Illinois Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/stovetop-tamale-pie. Federal works are public domain in the United States.