See Also: Tamale Beef Squares(recipes)
Beef Mole Tamale Pie(recipes)
tamale(dictionary)
Tamale Pie(recipes)
Tamale Pies(recipes)
Chipotle Tamale Pie(recipes)
Terrifying Tamale Pie(recipes)
Quick Tamale Casserole(recipes)
Tamale Potato Quiche(recipes)
Least squares(medicine)

Tamale Beef Squares (recipes)


Tamale Beef Squares

Yield: Makes 6 servings



Ingredients:



1package (6-1/2 ounces) corn muffin and corn bread mix

1/3cup fat-free (skim) milk

1/4cup cholesterol-free egg substitute

1tablespoon canola oil

1pound 90% lean ground beef

3/4cup chopped onion

1cup frozen corn kernels

1can (about 14 ounces) Mexican-style stewed tomatoes

2teaspoons cornstarch

3/4cup (3 ounces) shredded reduced-fat sharp Cheddar cheese









Preparation:





1.Preheat oven to 400°F. Spray 12X8-inch baking dish with nonstick cooking spray. 2.Stir together corn muffin mix, milk, egg substitute and oil. Spread in bottom of prepared dish.3.Cook ground beef and onion in large skillet 6 to 8 minutes over medium-high heat, sitrring to break up meat. Drain fat. Stir in corn.4.Mix together tomatoes and cornstarch, breaking up any large pieces of tomato. Stir into beef mixture in skillet. Bring to a boil, stirring frequently.5.Spoon beef mixture over corn muffin mixture in baking dish. Cover with foil. Bake 15 minutes. Remove foil; bake 10 minutes more. Sprinkle with cheese; bake 2 to 3 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into squares.









Nutritional Information:







Serving Size: 1/6 of total recipe







Fiber

3 g







Carbohydrate

35 g







Cholesterol

82 mg







Saturated Fat

7 g







Total Fat

21 g







Calories from Fat

45 %







Calories

417







Protein

23 g







Sodium

636 mg









Dietary Exchange:







Meat

2







Vegetable

1







Starch

2







Fat

3