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Spoon Bread Tamale Bake Recipe

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“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.

This recipe is:

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Diabetic Friendly

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Spoon Bread Tamale Bake Recipe

Prep: 25 min. Bake: 30 min.

Yield: 8 Servings

25 30 55

Ingredients

1-1/2 pounds lean ground beef (90% lean)
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With Johnsonville Italian Sausage.
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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.

Nutritional Facts 1 serving equals 331 calories, 12 g fat (6 g saturated fat), 55 mg cholesterol, 754 mg sodium, 30 g carbohydrate, 4 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.

Originally published as Spoon Bread Tamale Bake in Light & Tasty February/March 2008, p17

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Reviews for Spoon Bread Tamale Bake (3)

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Reviewed on Mar. 08, 2011 by kbraymen

I made a 1/2 recipe and used Rotel instead of regular tomatoes,increased amount of corn & olives to make up the difference...pretty tasty! Will definitely make it again.