Mexican Black Bean and Corn Tamale Pie
Nutrition per Serving
350
Calories
15g
Protein
50g
Carbs
10g
Fat
Grocery list: black beans, corn, whole grain cornmeal, vegetable broth, cheddar cheese, onion, bell pepper, garlic, cumin, chili powder, salt, black pepper, olive oil. The main ingredients, black beans and corn, have a low to medium GI, making this dish suitable for PCOS.
Ingredients
1 cup black beans (cooked), 1 cup corn (cooked), 1 cup whole grain cornmeal, 2 cups vegetable broth, 1 cup shredded cheddar cheese, 1 diced onion, 1 diced bell pepper, 2 cloves garlic (minced), 1 tsp cumin, 1 tsp chili powder, 1/2 tsp salt, 1/4 tsp black pepper, 1 tbsp olive oil
Instructions
1. Preheat oven to 375F. 2. In a skillet, heat olive oil and sauté onion, bell pepper, and garlic until soft. 3. Add black beans, corn, cumin, chili powder, salt, and pepper. Cook for 5 minutes. 4. In a separate pot, bring vegetable broth to a boil. 5. Slowly whisk in cornmeal, reduce heat to low, and stir continuously until thickened. 6. Spread half of the cornmeal mixture into a baking dish. 7. Layer with the bean and corn mixture, then top with remaining cornmeal. 8. Sprinkle with cheese and bake for 20 minutes, or until cheese is bubbly and golden.
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