Beefy Corn Tomato Casserole

Author: Canadian Living

The tomato paste used in this recipe is a concentrated source of lycopene, with 28 mg per 1/4 cup (50 mL) compared with 3 mg in 1 raw tomato. It is also noteworthy that research indicates lycopene from cooked or processed tomatoes is more readily absorbed by the body, especially if cooked with olive oil.

  • Portion size 6 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 4 tomatoes
  • 1 lb lean ground beef
  • 1 sweet green pepper chopped
  • 1 jalapeno pepper minced
  • 2 cloves garlic minced
  • 1 1/2 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup tomato paste
  • 1/4 cup chopped fresh coriander
  • 1 cup cornmeal
  • 2 cups corn kernels
  • 1/2 cup light sour cream
  • 1 cup shredded old Cheddar cheese

Method

Slice 1 of the tomatoes; chop remaining tomatoes. Set aside. In large skillet over medium-high heat, cook beef, stirring, for about 5 minutes or until no longer pink. With slotted spoon, drain off fat. Transfer beef to paper towel-lined bowl.

In same skillet over medium heat, combine green pepper, jalape?epper, garlic, chili powder, cuMin and oregano. Reserving pinch of salt, sprinkle with salt and pepper. Cook, stirring, for about 5 minutes or until peppers are tender. Stir in tomato paste and chopped tomatoes; simmer for 5 minutes or until thickened. Stir in beef and half of the coriander.

In large saucepan, bring 4 cups (1 L) water to boil; gradually whisk in cornmeal and reserved salt. Reduce heat to low; cook, stirring often, for 5 minutes or until creamy and thickened. Remove from heat; stir in corn and sour cream. Working quickly, press two-thirds of the mixture onto bottom of greased 11- x 7-inch (2 L) baking dish. Spread beef mixture over top. Sprinkle with half of the cheese and top with remaining cornmeal mixture.

Arrange sliced tomatoes and remaining cheese on top. Place on baking sheet and bake in 375°F (190°C) oven for about 45 minutes or until top is golden and filling is bubbly. Sprinkle with remaining coriander.

Nutritional facts <b>Per serving:</b> about

  • Sodium 379 mg
  • Protein 25 g
  • Calories 376.0
  • Total fat 14 g
  • Cholesterol 62 mg
  • Saturated fat 7 g
  • Total carbohydrate 39 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 18.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 25.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Beefy Corn Tomato Casserole

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