Tamale Pie

Recipe Ingredients

		Crust
1/2 cup	31g / 1.1oz	Cornmeal
1/2 cup	31g / 1.1oz	Flour - all-purpose
1 1/2 teaspoons	7.5ml	Baking powder
1/4 teaspoon	1.3ml	Salt
1/2 cup	118ml	Nonfat yogurt
1/4 cup	59ml	Water
1 teaspoon	5ml	Sugar
1/2 teaspoon	2.5ml	Cayenne
1/4 cup	15g / 0.5oz	Corn kernels
		Filling
1 cup	62g / 2.2oz	Chopped onions
6		Garlic cloves
1 tablespoon	15ml	Ground cumin
1/2 teaspoon	2.5ml	Chili powder
1/4 teaspoon	1.3ml	Coriander
1/4 cup	59ml	Apple juice - frozen concentrate
1/4 cup	59ml	Tomato paste
1 cup	62g / 2.2oz	Chopped tomatoes
3 tablespoons	45ml	Jalapeno peppers - diced
2 cups	320g / 11oz	Cooked kidney beans
1/4 cup	59ml	Green peas
1/4 cup	15g / 0.5oz	Corn kernels
1/2 cup	55g / 1.9oz	Carrots - finely chopped
1/2 cup	73g / 2.6oz	Red bell pepper - chopped
3 tablespoons	45ml	Fresh parsley - chopped
1/8 teaspoon	0.6ml	Salt
		Vegetable broth

Recipe Instructions

For the crust, mix together the cornmreal, flour, baking powder, and salt. Gradually add the yogurt and water, then mix until smooth. Stir the sugar, cayenne, and corn kernels into the batter. Set aside under a damp cloth.

Preheat the oven to 350F. For the filling, braise the onions, garlic, cumin, chili powder, and coriander in the apple juice concentrate in a large skillet or a heavy pot. Add the tomato paste, chopped tomato, and diced jalapeno peppers. Then add the beans, peas, corn, carrots, bell pepper, and parsley. Braise for about 10 minutes, adding vegetable broth as needed to keep the vegetables from sticking. Add the salt. Pour into a 7-1.2" by 12" lasagna pan that is nonstick or coated with vegetable oil spray.

To assemble, spread the batter over the vegetables as evenly as possible. Bake for about 30 minutes, until the top is bubbling and the crust is just beginning to brown at the edges.

Source:
Carol Connell, from Reversing Heart Disease(Ornish)

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