Tamale Pie Recipe

Makes 8 servings

Ingredients:

1 pound ground beef, completely browned, crumbled and drained

                      (Can substitute ground turkey or chicken)

1 cup low-sodium whole kernel corn, drained

1 can low-sodium black beans, drained

1 medium green pepper, chopped

1 teaspoon chili pepper

1 cup salsa

½ cup low-fat cheddar cheese, grated

1 8.5 ounce box of Cornbread mix, cooked accordingly to package directions

Non-stick cooking spray

Directions: 

1.Preheat oven to 375 ℉.  Lightly spray or grease a 2-quart casserole dish or baking pan.

2. In a medium bowl, combine the cooked ground meat, corn, black beans, green pepper, chili powder, and salsa.  Mix well.

3. Put in casserole pan and top with grate cheese

4.  cornmeal mix according to the directions, pour over meat mixture.

5. Bake at 375 for 35-45 minutes.

Nutrition information per serving

323 calories, Total Fat 11g, Saturated Fat 5g, Protein 19g, Total Carbohydrate 3g, Dietary Fiber 5g, Sodium 455 mg.

Peach Salsa

peachesIngredients

  • 2 ¼ cups fresh peaches, peeled and chopped (about 2 large peaches)
  • 1 tablespoon finely chopped red pepper or jalapeno (if you like a little heat)
  • 1 tablespoon sugar
  • 1 tablespoon finely chopped fresh cilantro
  • 2 teaspoons fresh lemon juice

Directions

Combine all ingredients in a bowl. Serve over chicken or fish.

 

Adapted from Cooking Light

Fresh-Made Salsa

Image

salsa and chips

Makes 2 cups

Ingredients

  • ½ medium yellow onion, finely chopped
  • 1 green bell pepper, finely chopped
  • 2 tablespoons cilantro, chopped
  • 1 tablespoon lime juice, or juice from half a lime
  • 1 (14.5-ounce) can diced tomatoes, drained, liquid reserved or 1 ½ cups chopped fresh tomatoes
  • ½ teaspoon cumin

Directions

  1. Rinse and cut onion, pepper, cilantro, and lime.
  2. Combine all ingredients in a bowl.
  3. Add some reserved tomato liquid to thin salsa if desired.
  4. Cover and refrigerate 30 minutes to 24 hours to allow flavors to blend.

 

Source: Cooking with EFNEP

 

Fruit Salsa and Cinnamon Crisps

Fruit Salsa

1 cup strawberries, diced

1 cup blackberries or raspberries

1 apple, cored and diced

2 Tablespoons lemon juice

¼ cup sugar

¼ teaspoon nutmeg

¼ teaspoon cinnamon

Directions:

  • Wash your hands!!!
  • Combine fruits in a medium mixing bowl and add lemon juice
  • Store in sugar, nutmeg, and cinnamon. Mix Well.
  • Refrigerate until serving time.

NOTE:  You can use ANY fruit for your salsa, such as peaches, oranges, blueberries, kiwi, bananas, pineapple, mango.  Create your own favorite!

Cinnamon Crisps

10 whole wheat tortillas, cut into 8 wedges

2 Tablespoon of sugar with 1 teaspoon of cinnamon

cooking spray

  • Preheat oven to 350 degrees F (175 degrees C).
  • Cut tortillas into wedges. Arrange wedges in a single layer on a baking sheet and lightly spray.
  • Bake in the preheated oven until crisp, about 15 minutes.
  • Remove from oven.
  • Place spiced sugar in a 1-quart plastic bag.
  • When tortilla pieces are still warm, gently toss 3-4 at a time in the sugar mixture.
  • Remove and let cool.

Breakfast Bean Burrito

Ingredients
1 -10” flour tortilla, whole wheat
3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
1 scrambled egg
¼ cup shredded Cheddar or Monterey Jack cheese
2 tablespoons of your favorite salsa

Directions
1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese, and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.

Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!

Source: http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612

Ginger-Mango Salsa

This is a good salsa for fish tacos or as a chip dip. You can substitute pineapple, pear, cantaloupe or other fruit for mango or use a combination if you like.

Ingredients:

  • 1 ripe mango, peeled and diced small
  • 1 teaspoon ginger, grated
  • 1 tablespoon fresh mint, minced
  • 1 jalapeno, minced, carefully remove ribs and seeds for less heat
  • Pinch of salt
  • 1 teaspoon red wine vinegar

Instructions:

Combine all ingredients. Refrigerate before eating, You can make this ahead of time so flavors can mix better.