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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

Tamale Squares

Source: dLife

Tamale squares made with beef, onions and cheese.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	408.6

Total Carbs	43.1 g

Dietary Fiber	4.4 g

Sugars	8.8 g

Total Fat	15.3 g

Saturated Fat	5.4 g

Unsaturated Fat	1.6 g

Potassium	502.1 mg

Protein	27.3 g

Sodium	730.7 mg

Dietary Exchanges 15.3 Fat, 1.1 Vegetables, 2.5 Meat, 0.1 Milk, 2.0 Starch, 0.2 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

Directions

Preheat oven to 400 degrees F. Spray a 12 x 8-inch baking dish with nonstick cooking spray. Stir together corn muffin mix, milk, egg substitute and oil. Spread in bottom of prepared dish.
In a large skillet, cook ground beef and onion over medium-high heat until beef is lightly browned, stirring to break up meat; drain fat. Stir in corn.
Stir together undrained tomatoes and cornstarch, breaking up any large pieces of tomato. Stir into beef mixture. Bring to a boil, stirring frequently.
Spoon beef mixture over cornbread mixture. Cover with foil. Bake 15 minutes. Uncover, bake 10 additional minutes. Sprinkle with cheese. Return to oven, bake 2 to 3 minutes or until cheese melts. Let stand 5 minutes. Cut into squares.