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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Spicy Vegetable Tamale Pie

Source: The following recipe from The Diabetes Holiday Cookbook, ©2002 by Carolyn Leontos, MS, RD, CDE, Debra Mitchell, CEPC, and Kenneth Weicker, CEC was contributed by Marilyn Helton.

Onion, broccoli, tomato, and olives with a spicy sauce baked in a light and crisp corn meal crust.

Rating:
Prep Time:	20 minutes
Cook Time:	80 minutes
Difficulty:	Easy

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	205.8

Total Carbs	29.3 g

Dietary Fiber	5.6 g

Sugars	2.0 g

Total Fat	7.6 g

Saturated Fat	2.7 g

Unsaturated Fat	1.1 g

Potassium	77.0 mg

Protein	4.8 g

Sodium	471.6 mg

Dietary Exchanges 7.6 Fat, 0.4 Vegetables, 0.6 Starch, 0.1 Lean Meat

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

Crust 1.3333
1.3333 cup cold water 1.0
1 tsp salt 1.5
1 1/2 cup cornmeal 0.5
0 1/2 cup masa harina flour 2.0
2 tbsp unsalted butter 2.0
2 tbsp liquid egg substitute

Filling 1.0
1 tbsp canola oil 1.0
1 each small onions 1.0
1 each medium garlic cloves 0.5
0 1/2 cup fresh broccoli florets 0.5
0 1/2 cup chopped green bell peppers 0.5
0 1/2 cup chopped tomato 1.0
1 each whole jalapeno pepper 0.5
0 1/2 cup Corn, whole kernel, canned 1.0
1 oz Olives, black, jumbo, canned 1.0
1 cup cold water 1.0
1 tsp ground cumin 1.0
1 tsp chili powder

Directions

Bring the water and salt to a boil; add cornmeal and simmer slowly, 10 minutes.
Remove from the heat and add the masa flour. Mix well.
Blend in the butter and egg substitute. Stir well. Cover and set aside.
Heat the canola oil in a heavy skillet or saucepan. Lightly saute the onion and garlic for 2 minutes.
Add all the remaining ingredients. Cover and simmer for 5 minutes.
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.
Bake, covered, for 20 minutes. Remove the cover and continue to bake for another 20 minutes, or until lightly browned.