Wow Them Tamale Pie

Total Time: 50 mins Preparation Time: 15 mins Cook Time: 35 mins

Ingredients

• Servings: 8
• 2 teaspoons olive oil
• 1 cup chopped onion
• 3 tablespoons minced garlic
• 1 tablespoon ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon dried oregano
• 1 -2 tablespoon water
• 1 cup peeled and diced carrot
• 1 cup diced red bell peppers or 1 cup green bell pepper
• 1 cup diced zucchini
• 1 small fresh green chili pepper, minced, seeds removed for a milder hot
• 2 cups canned crushed tomatoes (15-oz. can, undrained)
• 1 1/2 cups cooked pinto beans (15-oz. can) or 1 1/2 cups kidney beans (15-oz. can) or 1 1/2 cups black beans (15-oz. can)
• salt & freshly ground black pepper
• 4 ounces grated low-fat cheddar cheese (optional)
• 3/4 cup cornmeal
• 1 tablespoon flour
• 1/2 teaspoon salt
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 2 egg whites, beaten
• 1/2 cup buttermilk
• 2 teaspoons vegetable oil
• minced scallion
• chopped fresh cilantro
• nonfat sour cream (optional)

Recipe

• 1 warm the olive oil in a heavy or nonstick saucepan.
• 2 add the onion and garlic, cover, and cook on medium heat for about 10 minutes.
• 3 add the cumin, coriander, oregano, enough water to prevent sticking,and the carrots, cover, and cook for 5 minutes.
• 4 add the bell peppers, zucchini, and chile, cover, and cook for another 5 minutes.
• 5 stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes.
• 6 remove from the heat.
• 7 add salt and black pepper to taste.
• 8 preheat the oven to 400*.
• 9 prepare a 2-qt. nonreactive casserole dish with cooking spray or a very light coating of oil.
• 10 spread the vegetable-bean mixture in the bottom of the dish.
• 11 if you are using the cheddar cheese, sprinkle it evenly on top.
• 12 set aside.
• 13 in a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder, and baking soda.
• 14 in a separate bowl, beat egg whites till starting to peak, then gently stir in buttermilk, and oil.
• 15 gently fold the wet ingredients into the dry, stirring, just until mixed.
• 16 pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula.
• 17 bake for 30 to 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.
• 18 garnish with minced scallions, chopped cilantro,and, if you like, nonfat sour cream.
• 19 enjoy!