Monday, March 2, 2009

Speedy Tamale Pie

This dish is full of fiber and high quality protein.

Prep time: 15 min
Cook time: 40 min

2 cans (15 oz each) salt-free pinto beans, rinsed and drained
2 medium zucchini, cut into 3/4" chunks
1 can (14.5 oz) Mexican styled stewed tomatoes
1 cup frozen corn kernels
1 cup frozen lima beans
1 cup medium-spicy chunky salsa
2 tsp chili powder
1 cup shredded Cheddar
4-5 large potatoes

Preheat oven to 400*F. Coat a shallow 2.5 quart baking dish with cooking spray

Wash, peel and boil potatoes in a large pot of water. While you are waiting for them to be done:

In a large soup pot or Dutch oven, combine the beans, zucchini, stewed tomatoes, corn, lima beans, salsa, and chili powder. Bring to a boil. Reduce the heat and simmer, covered for 10 minutes. Turn into the prepared baking dish.

Mash your potatoes (using milk and butter if needed) and spread on top of the baking dish. (kind of like icing a cake!)

Bake for 25 minutes, or until bubbly at the edges. Sprinkle with cheese and bake for 3 minutes, or until melted. Let stand for 10 minutes before serving

Makes 6 servings
408 calories
19 g. protein
77 g. carbs
4 g fat
475 mg sodium

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