Beefy Corn Tomato Casserole (Nutrient Dense)(8 PTS)

Recipe Ingredients

4		Tomatoes
1 lb	454g / 16oz	Lean ground beef
1		Sweet green pepper - chopped
1		Jalapeno pepper - minced
2		Garlic - minced
1 teaspoon	5ml	To 1 1/2 tsps. Chili powder
1 teaspoon	5ml	Ground cumin and oregano
1/2 teaspoon	2.5ml	Salt and pepper
1/4 cup	59ml	Tomato paste
1/4 cup	36g / 1.3oz	Chopped fresh coriander
1 cup	62g / 2.2oz	Cornmeal
2 cups	125g / 4.4oz	Corn kernels
1/2 cup	118ml	Light sour cream
1 cup	146g / 5.1oz	Shredded old Cheddar cheese

Recipe Instructions

Slice 1 of the tomatoes; chop remaining tomatoes. Set aside. In large

skillet over medium-high heat, cook beef, stirring, for about 5 minutes or

until no longer pink. With slotted spoon, drain off fat. Transfer beef to

paper towel-lined bowl.

In same skillet over medium heat, combine green pepper, jalapeño pepper,

garlic, chili powder, cumin and oregano. Reserving pinch of salt, sprinkle

with salt and pepper. Cook, stirring, for about 5 minutes or until peppers

are tender. Stir in tomato paste and chopped tomatoes; simmer for 5

minutes

or until thickened. Stir in beef and half of the coriander.

In large saucepan, bring 4 cups (1 L) water to boil; gradually whisk in

cornmeal and reserved salt. Reduce heat to low; cook, stirring often, for

5

minutes or until creamy and thickened. Remove from heat; stir in corn and

sour cream. Working quickly, press two-thirds of the mixture onto bottom

of

greased 11- x 7-inch (2 L) baking dish. Spread beef mixture over top.

Sprinkle with half of the cheese and top with remaining cornmeal mixture.

Arrange sliced tomatoes and remaining cheese on top. Place on baking sheet

and bake in 375°F (190°C) oven for about 45 minutes or until top is golden

and filling is bubbly. Sprinkle with remaining coriander.

Makes 6 servings.

Note: Harvest's Health Champions September 2000

The tomato paste used in this recipe is a concentrated source of lycopene,

with 28 mg per 1/4 cup (50 mL) compared with 3 mg in 1 raw tomato. It is

also noteworthy that research indicates lycopene from cooked or processed

tomatoes is more readily absorbed by the body, especially if cooked with

olive oil.

PER SERVING: about 376 cal, 25 g pro, 14 g total fat (7 g sat. fat), 39 g

carb, 4 g fibre, 62 mg chol, 379 mg sodium.

% RDI: 18% calcium, 23% iron, 25% vit A, 62% vit C, 18% folate.

Canadian Diabetes Association Food Choice Values: 2 Starchy Foods + 1/2

Fruits & Vegetables + 3 Protein Foods + 1 Fats & Oils.

Shared by: Wanita Sears, AllMagazineRecipes

WW Pointed by Mary [[email protected]]10/22/00

Source:
Mr. Paul Newman's, Newman's Own Cookbook

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