Spoon Bread Tamale Bake
Light & Tasty
“This is a favorite comfort food for my family on winter nights-and all year round! Make it ahead for convenience, then pop in the oven to bake about an hour before dinner,” suggests Marjorie Mersereau of Corvallis, Oregon.
SERVINGS: 8
CATEGORY: Lower Fat
METHOD: Baked
TIME: Prep: 25 min. Bake: 30 min.
Ingredients:
- 1-1/2 pounds lean ground beef
- 1 large onion, chopped
- 1 small green pepper, chopped
- 1 garlic clove, minced
- 1 can (28 ounces) diced tomatoes, undrained
- 1-1/2 cups frozen corn
- 1 can (2-1/4 ounces) sliced ripe olives, drained
- 4-1/2 teaspoons chili powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup cornmeal
- 1 cup water
- TOPPING:
- 1-1/2 cups fat-free milk, divided
- 1/2 cup cornmeal
- 1/2 teaspoon salt
- 1/2 cup shredded reduced-fat cheddar cheese
- 2 tablespoons butter
- 1/2 cup egg substitute
Directions:
In a Dutch oven coated with cooking spray, cook the beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Stir in the tomatoes, corn, olives, chili powder, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
Combine cornmeal and water until smooth; gradually stir into the pan. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes, stirring occasionally. Transfer to a 2-1/2-qt. baking dish coated with cooking spray.
In a small saucepan, bring 1 cup milk to a boil. Combine the cornmeal, salt and remaining milk; slowly whisk into boiling milk. Cook and stir until mixture returns to a boil. Reduce heat; cook and stir for 3-4 minutes or until slightly thickened.
Remove from the heat; stir in cheese and butter until melted. Stir in egg substitute. Pour over meat mixture. Bake, uncovered, at 375° for 30-40 minutes or until topping is lightly browned. Yield: 8 servings.