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Speedy Tamale Pie

Fiber Up with Beans

Black beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!

Source

The Sugar Solution Cookbook (2006) p. 318

0 reviews

2 ratings

This spicy mix of beans and tomatoes comes together quickly, making it perfect for weeknight meals. From Prevention Healthy Cooking.

Prep Time:15 min

Start to Finish:55 min

makes:6 servings

2	cans (15 oz each) salt-free pinto beans, rinsed and drained
2	medium zucchini, cut into 3/4-inch chunks
1	can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with mild green chilies
1	cup Cascadian Farm® frozen organic sweet corn
1	cup frozen lima beans
1	cup Muir Glen® organic medium salsa
2	teaspoons chili powder
1	tube (16 to 18 oz) refrigerated plain polenta, cut into 1/2-inch slices
1	cup shredded reduced-fat Cheddar or Monterey Jack cheese

Heat oven to 400°F. Spray shallow 2 1/2-quart baking dish with cooking spray.

In 5-quart saucepan or Dutch oven, stir together beans, zucchini, tomatoes, corn, lima beans, salsa and chili powder. Heat to boiling. Reduce heat; cover and simmer 10 minutes. Spoon into baking dish. Arrange polenta on top, overlapping slices slightly if necessary. Bake 25 minutes or until bubbly at edges. Sprinkle with cheese; bake 3 minutes longer or until melted. Let stand 10 minutes before serving.

Nutritional Information

1 Serving: Calories 340 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 680mg; Total Carbohydrate 60g (Dietary Fiber 14g, Sugars 6g); Protein 20g Percent Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 25%; Iron 25% Exchanges: 3 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

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