Hearty Pinto and Kidney Bean Tamale Pie
Canned beans and tomatoes make a hearty chili, but they are also the basis of this Mexican-inspired tamale pie. Instead of heading out for high calorie Mexican fare, you can make your own at home for a fraction of the calories using canned diced tomatoes and pinto and kidney beans.
- 1 tablespoon expeller-pressed grapeseed or canola oil
- 1 small onion, finely diced
- 2 teaspoons minced garlic
- 1 15 ounce can pinto beans, rinsed and drained
- 1 15 ounce can kidney beans, rinsed and drained
- 1 14 1/2 ounce can diced tomatoes with green pepper, celery, and onion
- 2 teaspoons chili powder
- 2 tablespoons lime juice
- 2 tablespoons reduced sodium soy sauce
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup whole-grain corn flour or fine-ground whole-grain cornmeal
- 1/2 cup whole-wheat pastry flour (or white whole-wheat flour)
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/2 cup low-fat milk
- 1 large egg
- 3 tablespoons canola oil
- 1 1/2 teaspoons light agave nectar
- Salsa, plain Greek yogurt, and avocado slices, for garnish
- Preheat oven to 425 degrees Fahrenheit.
- To make the filling: Heat a large skillet over medium-low heat and add oil. When oil begins to shimmer, add onion and garlic and cook until translucent, about 4 minutes. Add beans, tomatoes, chili powder, lime juice, soy sauce, and pepper and stir, cooking until hot. Spread evenly into a 9 x 9-inch baking dish.
- To make the topping: Stir together flours, baking powder, and salt in a medium bowl. Combine milk, egg, oil, and agave nectar in a small bowl. Add wet ingredients to dry ingredients and stir just until moistened.
- Pour batter over filling and spread evenly, manipulating as little as possible to avoid overworking.
- Bake until lightly golden and a toothpick inserted into the center comes out clean, about 20 minutes. Allow to rest for 5 minutes and then cut into 6 servings.
- Recipe from Michelle Dudash, chef and author of Clean Eating for Busy Families.
Per serving: 320 kcal cal., 11 g fat (1 g sat. fat), 38 g carb., 8 g fiber, 13 g pro.. Percent Daily Values are based on a 2,000 calorie diet