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Vegetable Tamale Pie
Source: The Diabetes Holiday Cookbook, ©2002 by Carolyn Leontos, MS, RD, CDE, Debra Mitchell, CEPC, and Kenneth Weicker, CEC

A variety of vegetables and spices baked in a cornmeal crust.

Rating:
Prep Time: 15 minutes
Cook Time: 1 hours
Difficulty: Easy

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 204.6
Total Carbs 29.6 g
Dietary Fiber 5.5 g
Sugars 2.0 g
Total Fat 7.6 g
Saturated Fat 2.6 g
Unsaturated Fat 1.0 g
Potassium 77.0 mg
Protein 4.3 g
Sodium 490.8 mg
Dietary Exchanges
1 1/2 Fat , 1 Vegetables , 1 Starch
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients

1 each  cooking spray
1.3333 cup  cold water
1 tsp  salt
1 1/2 cup  cornmeal
0 1/2 cup  masa harina flour
2 tbsp  salted butter
2 tbsp  liquid egg substitute
1 tbsp  canola oil
1 each  small onions
1 each  medium garlic cloves
0 1/2 cup  fresh broccoli florets
0 1/2 cup  chopped green bell peppers
4 oz  fresh tomatoes
1 each  whole jalapeno pepper
0 1/2 cup  Corn, whole kernel, canned
1 oz  Olives, black, jumbo, canned
1 cup  cold water
1 tsp  ground cumin
1 tsp  chili powder
Directions
  1. Preheat oven to 350 degrees F. Spray a 9 x 9 baking dish with cooking spray and set aside.
  2. Bring the water and salt to a boil. Add cornmeal and simmer slowly, 10 minutes. Remove from the heat and add the masa flour and mix well. Blend in the butter and egg substitute. Stir well. Cover and set aside.
  3. Heat the canola oil in a heavy skillet or saucepan. Lightly sauté the onion and garlic in the canola oil for 2 minutes. Add all the remaining ingredients. Cover and simmer for 5 minutes.
  4. Spread 1/3 of the masa mixture on the bottom of the prepared baking dish. Spread the filling mixture evenly over it. Cover evenly with the remainder of the masa.
  5. Bake, covered, for 20 minutes. Remove the cover and continue to bake for another 20 minutes, or until lightly browned.

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