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Tamale Beef Squares
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
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