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Tamale Casserole

1 Chopped onion
2 Seeded and chopped jalapeno peppers
1 cn Black beans (rinsed and drained) OR 1 1/4 c Home cooked black beans
1 cn Corn (rinsed and drained) OR 1 1/4 c Frozen corn kernels
3/4 c Corn meal
1 cn Stewed tomatoes OR 1 cn Chili tomatoes OR 2 Chopped fresh tomatoes
1 1/4 c Skim milk
2 ts Chili powder
Grated non-fat cheese for topping (optional)


Saute onion and jalapenos in water or broth (you may want to substitute 1/4 cup green peppers if mild flavor is desired) mix in rest of ingredients sprinkle non-fat cheese on top or mix in to casserole

Bake in a casserole for 30 minutes at 350 degrees until warmed through and bubbly. This is better reheated the next day.


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