I love tamales but often find them disappointing. Usually there is way too much masa and the meat is greasy and too spicy or downright bland. This is a quick and easy recipe full of flavor and nutrition. You can vary the filling ingredients by adding your own touches like mushrooms, carrots, sweet peppers etc. This tamale pie is gluten-free and low in fat.
PRINT Meatless Tamale Pie from MS Word
Meatless Tamale Pie
Yield: 6 servings
3 cups of water
2 ½ cups instant corn masa flour
2 teaspoons canola oil
2 teaspoons salt
1 teaspoon granulated garlic
3 cups medium diced zucchini
2 ¾ cups vegetarian chili lime refried beans
2 ¾ cups of cut corn
2 cups medium diced Roma tomatoes
1 cup chopped yellow onion
1 cup pitted black olives
½ cup fat-free shredded cheddar cheese
½ cup masa flour
3 tablespoons chopped cilantro
1 tablespoon California (mild) chili powder
2 teaspoon ground cumin
2 teaspoons salt
2 teaspoons sucralose, stevia or sugar
2 teaspoons E.V.O.O. (extra virgin olive oil)
1. Heat water, canola oil salt and granulated garlic in a saucepan till it comes to a boil.
Remove from heat and stir in corn masa with a balloon whip forming a dough. In a covered casserole dish or Dutch oven, press dough into the bottom and sides. Dough should be about ¼ inch thick all around.
2. In a heated sauté pan or wok, sauté the filling ingredients and seasonings except the masa flour, shredded cheese and half of the olives stirring frequently. Cook for 4 minutes then add masa flour to help thicken the filling. Cook an additional minute then pour into the crust. Top with the shredded fat-free Cheddar and the other half of the olives.
3. Cover casserole or Dutch oven and place in a pre-heated 325 degree oven and bake for 10 minutes. Serve
c.2010 Aron David Bradley