Category Archives: Cornmeal

Tamale Pie

Tamale Pie

Tamale Pie

1 1/3 cups water
½ cup cornmeal
½ cup cold water
¼ teaspoon salt
8 ounces 90% lean ground beef
½ cup chopped onion
½ cup chopped green pepper
1 clove garlic, minced
1 tablespoon chili powder
½ of a 14 ½ ounce can lower sodium tomatoes, cut up
1 (8 ounce) can lower sodium whole kernel corn drained
2 tablespoons chopped pitted ripe olives
½ cup shredded lower fat natural cheddar cheese


  1. Bring the 1 1/3 cups water to boiling. In a small mixing bowl stir together the cornmeal, the ½ cup cold water, and the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till mixture returns to boiling; reduce heat. Cook over low heat for 10-15 minutes or till mixture is very thick, stirring occasionally. Pour ¾ of the hot mixture into a 10x6x2 inch baking dish. Cover and chill about 30 minutes or till firm. Spread remaining hot cornmeal mixture in a thin layer on a baking sheet; cover and chill.
  2. In a large skillet cook beef, onion, green pepper and garlic till meat is brown. Drain off fat. Stir in the chili powder; cook 1 minute. Stir in the undrained tomatoes, the corn, and the olives.
  3. Spoon the meat mixture on top of the chilled corneal mixture in the baking dish. Cut remaining chilled cornmeal mixture into diamond shapes and place atop meat mixture.
  4. Bake in a 350 degree oven for 25 minutes. Sprinkle with the cheddar cheese. Bake for 5 minutes more or till the cheese melts and mixture is heated through. Makes 4 servings

Nutritional Information
Amount per serving
Calories 183
Protein 18g
Carbohydrate 7g
Cholesterol 54mg
Sodium 277mg

Corn Pancakes


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1/2 cup cornmeal
1/2 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
2 large eggs
1/2 cup milk
2 cups cooked corn kernels (fresh, frozen or canned/drained)
vegetable spray for skillet

1. Mix corn meal, flour, baking powder and salt.
2. Beat the eggs and milk together and add to the flour mixture.
3. Add corn and mix well.
4. Lightly oil skillet. Preheat pan on medium-high heat.
5. Pour batter onto hot skillet to make individual pancakes. Cook until golden on the bottom. Turn and cook on other side. Refrigerate leftovers within 2-3 hours.
Yield: 6 servings

Nutrition Information
Per serving: 1- 6 inch pancake
Calories 150
Fat 3g
Cholesterol 70mg
Sodium 560mg
Total Carbohydrate 27g
Fiber 2g
Sugar 3g
Protein 6g