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Spoon Bread Tamale Bake

 Spoon Bread Tamale Bake
“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.
8 ServingsPrep: 25 min. Bake: 30 min.

Ingredients

  • 1-1/2 pounds lean ground beef (90% lean)
  • 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

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Spoon Bread Tamale Bake (continued)

Directions (continued)

  • 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.