Tamale Pie

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Tamale Pie

 

Crust:

1/2 cup cornmeal

1/2 cup gluten-free flour blend

1 1/2 tsp. baking powder

1/4 tsp. salt

1/2 cup nonfat soy yogurt

1/4 cup water

1 tsp. Sucanat

1/2 tsp. cayenne

1/4 cup cooked corn kernels

 

Filling:

1 cup chopped onion

6 cloves garlic, minced

1 T. ground cumin

1/2 tsp. coriander powder

1/4 cup apple juice concentrate

1/4 cup tomato paste

1 cup chopped tomato

3 T. diced jalapeno peppers

2 cups cooked kidney beans

1/4 cup green peas

1/4 cup corn kernels

1/2 cup finely chopped carrots

1/2 cup chopped red bell pepper

3 T. freshly chopped parsley

vegetable stock

4 T. freshly chopped cilantro

 

For the crust, mix together the cornmeal, flour blend, baking powder, and

salt.

Gradually add the yogurt and water, then mix until smooth. Stir the Sucanat,

cayenne, and corn kernels into the batter. Set aside under a damp cloth.

 

Preheat the oven to 350 degrees F. For the filling, braise the onions,

garlic, cumin, chili powder, and coriander in the apple juice concentrate in

a large skillet or a heavy pot. Add the tomato paste, chopped tomato, and

diced jalapeno peppers. Then add the beans, peas, corn, carrots, bell

pepper, and parsley. Braise for about 10 minutes, adding vegetable stock as

needed to keep the vegetables from sticking. Add the cilantro. Pour into a

7-1/2 x 12-inch lasagna pan that is nonstick or lightly sprayed with olive

oil.

 

To assemble, spread the batter over the vegetables as evenly as possible.

Bake for about 30 minutes, until the top is bubbling and the crust is just

beginning to brown at the edges.

 

Serving size ~ 1 cup

233 calories

1.7 grams total fat

trace saturated fat

trace cholesterol

 

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