Spoon Bread Tamale Bake

Name: Spoon Bread Tamale Bake
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 8 servings.
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

“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.

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 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.

Nutrition Facts

1 each: 331 calories, 12g fat (6g saturated fat), 55mg cholesterol, 754mg sodium, 30g carbohydrate (7g sugars, 4g fiber), 25g 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

Reviews

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Average Rating:

kbraymen

Mar 8, 2011

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.
Rockamama

Feb 8, 2010

I'd call this "garbage casserole". Tasted like leftovers thrown into a casserole with a tasteless crust glopped on top. Not good.
lautore

Oct 25, 2009

Followeed recipe, only omitting olives and it was bland. Topping was too "eggy" with no flavor. Not a keeper.