Tamale Beef Squares

Tamale Beef Squares

Tamale Beef Squares


Makes 6 servings


1 package (6-1/2 ounces) corn muffin and corn bread mix
1/3 cup fat-free (skim) milk
1/4 cup cholesterol-free egg substitute
1 tablespoon canola oil
1 pound 90% lean ground beef
3/4 cup chopped onion
1 cup frozen corn kernels
1 can (about 14 ounces) Mexican-style stewed tomatoes
2 teaspoons cornstarch
3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese


  1. Preheat oven to 400°F. Spray 12X8-inch baking dish with nonstick cooking spray.
  2. Stir together corn muffin mix, milk, egg substitute and oil. Spread in bottom of prepared dish.
  3. Cook ground beef and onion in large skillet 6 to 8 minutes over medium-high heat, sitrring to break up meat. Drain fat. Stir in corn.
  4. Mix together tomatoes and cornstarch, breaking up any large pieces of tomato. Stir into beef mixture in skillet. Bring to a boil, stirring frequently.
  5. Spoon beef mixture over corn muffin mixture in baking dish. Cover with foil. Bake 15 minutes. Remove foil; bake 10 minutes more. Sprinkle with cheese; bake 2 to 3 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into squares.

Nutritional Information

Serving Size: 1/6 of total recipe
Calories 417
Calories from Fat 45 %
Total Fat 21 g
Saturated Fat 7 g
Cholesterol 82 mg
Carbohydrate 35 g
Fiber 3 g
Protein 23 g
Sodium 636 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 2
Fat 3

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