this vegetable A copy of Comfortable food Tamali pie is rapidly combined with canned beans, frozen sweet pepper, onions and corn. If you do not have pepper and frozen onions, use the same amount of fresh vegetables and snipe them for a little longer until it is soft. The recipe is adaptable, you can replace a box of beans with 8 ounces of minced meat cooked, ground ground or poultry if you want.
Reward: Rinse and drained beans before using them can eliminate about 40 % of sodium that is usually treated (1).
Active time: 20 minutes Total time: 40 minutes
Tamale vegetable pie iron cast
ingredients
- 3 tablespoons of olive oil, divided
- 1 1/2 cup (170 grams) pepper and frozen onions
- 2 tablespoons of salt hot pepper powder
- 1 (14.5 ounces/411 g) can be low -sodium tomatoes with juices
- 1 box (15 ounces/439 grams) kidney beans, drain and rinse
- 1 box (15 ounces/439 g) beans Pinto, depleted and rinsing
- 3/4 cup (127 g) of frozen corn
- 1/4 cup (29 g) cheddar cheese, grated
- 2/3 cup (105 g) a fine yellow corn
- 1/2 cup (57 g) full white wheat flour
- 1/2 teaspoon of baking powder
- 1/2 teaspoon of baking soda
- 1 cup (237 ml) milk (or cow or milk non -dairy in addition to a tablespoon of lemon juice)
- 1 big egg, beating
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Heat the oven to 425 degrees Fahrenheit (218 ° C). Heat a tablespoon of oil in a 12 -inch iron frying pan or a safe frying pan on the oven over medium heat. Add the onions and pepper and cook the mixture while stirring from time to time, until it starts brown, 5 minutes. Add hot pepper powder and cook constantly stirring, up to the fragrance, 30 seconds.
Add tomatoes, beans, corn and cook over low heat, stirring from time to time, until a little condensed, 3 minutes. Raise from the fire and stir in half of the cheese.
In a medium bowl, whisk the lexicon of the atom, flour, baking powder and baking soda. Add milk, eggs and the rest two tablespoons of olive oil. Add moist ingredients to the flour mixture and stir until moisturizing. Driving dolls from the corn mixture evenly on the filling in the pan. Sprinkle with the remaining cheese.
Bake until a toothpick is inserted in the middle of the top, about 20 minutes. Immediately service.
Service: 6 | Size size: 1 1/2 cup (185 g)
Nutrition (for every meal): Calories: 356; Total fat: 11G; Saturated fat: 3G; Uncomfortable fat fats: 6G; Cholesterol: 42 mg; Sodium: 660mg; Carbohydrates: 51g; Dietary fiber: 7G; Sugar: 6G; Protein: 15G
Original publication date: September 8, 2023
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Pamphlet Tamale vegetable pie iron cast First appear on MyfitnessPal Blog.
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