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HEALTHY COOKING AND RECIPES
By Pat Todd, Jr.
Thanks to all for the nice feedback I have received regarding this column. There
are many great cooks around Natchitoches. I am pleased that I can offer my
suggestions and recipes in the Real Views as there is nothing better than writing
about your favorite hobby.
Good cooks don’t like to admit they make mistakes, especially when they make the
same ones over and over. My worst enemy is salt and using all-purpose seasonings
like Tony’s. Most of the all-purpose seasoning today contains salt as the main
ingredient. I am going to begin to get away from those types of seasonings and
use their components. Besides salt, these all-purpose brands generally contain
garlic powder, red pepper, black pepper, celery seasoning, onion powder and some
other ingredients that usually don’t affect flavor. I suggest that you use these
same seasonings as you like to taste, instead of using the all-purpose varieties. You
can then use the exact amount of salt you choose without overpowering your food
with too much sodium. This will result in a healthier dish for your family and help
keep that blood pressure down!
This issue’s recipe contains ingredients that are not as healthy as I like to use. With
a few changes, I have made it as healthy as possible. It is indeed one of my wife’s
favorites and I think you will enjoy it!
Let me also offer thanks to Karen Carr Townsend, for it is her recipe I used to
create mine. Her recipe can be found on page 222 of the Cane River Louisiana
Living recipe book by the Service League of Natchitoches, entitled Mexican Tamale
Squares. I call my recipe Tamale Casserole.
This recipe is designed to feed 6 to 8 adults and keeps well in the fridge or can be
frozen.
Tamale Casserole
Ingredients:
1 cup all purpose flour
1 cup whole wheat flour (can substitute all purpose white)
2 cups yellow cornmeal
3 tablespoons baking powder
2 cups low fat milk
2 ½ lbs very lean ground beef (prefer 10% fat or less)
1 cup chopped green pepper
2 cups chopped onion
1 can of whole kernel corn, drained (optional)
1 bunch chopped green onion
½ cups chopped celery
1 12 oz. can mild or hot Rotel (I use generic)
1 12 oz. pkg. Velveta 2% cheese
6 tablespoons chili power
Preparation:
Brown low fat ground beef with green pepper, onion, celery and green onion until
just done. Drain as much fat as possible. Add Rotel, cheese, and chili powder. Add
seasonings discussed above as you like. I suggest plenty of garlic powder, black
pepper and a little salt. Add drained corn. Cook slowly on medium low until cheese
melts. Then cover and keep on low until you are ready to use.
Combine in large bowl: flour, cornmeal, baking powder and milk. Stir until mixed
well. Use olive oil or canola to grease the bottom and sides of a 9” X 13” Pyrex
dish or aluminum pan. Pour ½ of the corn meal mixture in the pan being sure to
cover the bottom. Add the meat mixture being sure to ladle or pour evenly across
the bottom. Simply spoon the rest of the corn mixture over the top trying to cover
as much of the top as possible. Don’t worry, the corn mixture will spread
completely over the top on its own.
Bake at 375* for 45 to 60 minutes ensuring top is lightly browned.
Note: You might want to put a layer of foil in the oven on the rack below the dish
in case of any spillage. Feel free to experiment with this recipe by using other
vegetables, even mushrooms
By Pat Todd, Jr.
Thanks to all for the nice feedback I have received regarding this column. There
are many great cooks around Natchitoches. I am pleased that I can offer my
suggestions and recipes in the Real Views as there is nothing better than writing
about your favorite hobby.
Good cooks don’t like to admit they make mistakes, especially when they make the
same ones over and over. My worst enemy is salt and using all-purpose seasonings
like Tony’s. Most of the all-purpose seasoning today contains salt as the main
ingredient. I am going to begin to get away from those types of seasonings and
use their components. Besides salt, these all-purpose brands generally contain
garlic powder, red pepper, black pepper, celery seasoning, onion powder and some
other ingredients that usually don’t affect flavor. I suggest that you use these
same seasonings as you like to taste, instead of using the all-purpose varieties. You
can then use the exact amount of salt you choose without overpowering your food
with too much sodium. This will result in a healthier dish for your family and help
keep that blood pressure down!
This issue’s recipe contains ingredients that are not as healthy as I like to use. With
a few changes, I have made it as healthy as possible. It is indeed one of my wife’s
favorites and I think you will enjoy it!
Let me also offer thanks to Karen Carr Townsend, for it is her recipe I used to
create mine. Her recipe can be found on page 222 of the Cane River Louisiana
Living recipe book by the Service League of Natchitoches, entitled Mexican Tamale
Squares. I call my recipe Tamale Casserole.
This recipe is designed to feed 6 to 8 adults and keeps well in the fridge or can be
frozen.
Tamale Casserole
Ingredients:
1 cup all purpose flour
1 cup whole wheat flour (can substitute all purpose white)
2 cups yellow cornmeal
3 tablespoons baking powder
2 cups low fat milk
2 ½ lbs very lean ground beef (prefer 10% fat or less)
1 cup chopped green pepper
2 cups chopped onion
1 can of whole kernel corn, drained (optional)
1 bunch chopped green onion
½ cups chopped celery
1 12 oz. can mild or hot Rotel (I use generic)
1 12 oz. pkg. Velveta 2% cheese
6 tablespoons chili power
Preparation:
Brown low fat ground beef with green pepper, onion, celery and green onion until
just done. Drain as much fat as possible. Add Rotel, cheese, and chili powder. Add
seasonings discussed above as you like. I suggest plenty of garlic powder, black
pepper and a little salt. Add drained corn. Cook slowly on medium low until cheese
melts. Then cover and keep on low until you are ready to use.
Combine in large bowl: flour, cornmeal, baking powder and milk. Stir until mixed
well. Use olive oil or canola to grease the bottom and sides of a 9” X 13” Pyrex
dish or aluminum pan. Pour ½ of the corn meal mixture in the pan being sure to
cover the bottom. Add the meat mixture being sure to ladle or pour evenly across
the bottom. Simply spoon the rest of the corn mixture over the top trying to cover
as much of the top as possible. Don’t worry, the corn mixture will spread
completely over the top on its own.
Bake at 375* for 45 to 60 minutes ensuring top is lightly browned.
Note: You might want to put a layer of foil in the oven on the rack below the dish
in case of any spillage. Feel free to experiment with this recipe by using other
vegetables, even mushrooms