Chicken Tamale Pie for 2 (Ww Core)
photo by justcallmetoni
- Ready In:
- 45mins
- Ingredients:
- 17
- Serves:
-
2
ingredients
- cooking spray
- 1⁄4 cup onion, small dice
- 2 tablespoons green peppers or 2 tablespoons red peppers, small dice
- 1 small garlic clove, minced
- 1 tablespoon fat free chicken broth
- 3 ounces cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 3 ounces cooked boneless skinless chicken thighs, shredded or diced small (comes to a loose 3/4 cup)
- 1⁄4 cup fat free chicken broth
- 1 teaspoon chili powder
- 1⁄4 teaspoon cumin
- 1⁄3 1/3 cup red beans or 1/3 cup kidney bean, rinsed and drained
- 1⁄2 cup canned diced tomato, measure with juice
- 1⁄2 cup frozen corn
- 3 tablespoons yellow cornmeal (divided)
- 1 pinch salt
- 1⁄2 cup nonfat milk or 1/2 cup low-fat milk
- 1 egg white
- 2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional)
directions
- Pre-heat oven to 350 degrees.
- Prepare a non-stick skillet, with a light coating of cooking spray. Add the onions and green peppers and cook for a minute. Add 1 tablespoon of broth and cook an additional 2 minutes until the vegetables have softened.
- Add the shredded chicken, chili powder, cumin and broth and stir until the broth is heated. Now add the tomatoes, corn, beans and 1/2 tablespoon of corn meal. Bring the mixture to a simmer. Transfer to a one quart casserole.
- Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until you have a thickened mush. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
- In a small bowl beat the egg whites by hand until foamy. Slowly add in the corn meal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
- Top the casserole with the cornmeal mush.
- Place the casserole on a cookie sheet to catch drips and place in the oven. Bake for 25 to 30 minutes the top should be puffed and lightly browned.
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Reviews
-
Thought this was a great Core recipe. My 79-year-old mom loved it too. I did multiply the proportions x 3 or 4 so I could use whole cans of beans/Ro-tel tomatoes. Also just added whole egg to the topping due to time and it was very good, but probably not as light as with egg white. I also was out of chicken broth and just used water and upped the seasonings; and used part shredded chicken and part canned chicken breast. I made it spicy and served it with fat-free sour cream on top. A winner!!
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RECIPE SUBMITTED BY
<p>I come from a long line of wonderful cooks and doing my best to hold up that tradition. My great-grandparents owned a coffee shop; my Nana was also a great cook and started the tradition of baking around the holidays, both cookies and fruitcakes. After she died, now a decade ago, our family decided to continue in her honor. The picture above is my mother's (Chef Hot Pans) dining room table just before we packed up our Christmas cookie trays. More that 20 kinds of cookies, many of which are from 'Zaar recipes. <br /> <br />I myself am an amateur cook with a penchant for ethnic foods and spice. Currently reforming my menu in favor of healthy dishes lower in fat with lots of grains and vegetables. My favorite cuisines are Mexican, Southwestern and North African. <br /> <br /> <br />Some of my favorite public cookbooks include:</p>
<li>ladypit's <a href=http://www.recipezaar.com/mycookbook/book/33588> WW Core Recipes I Have Tried </a> </li>
<p> </p>
<li>shirl(j)831's <a href=http://www.recipezaar.com/mycookbook/book/34888> Can this really be lowfat??? </a> </li>
<p> </p>
<li>julesong's <a href=http://www.recipezaar.com/mycookbook/book/30566> Cooking Light Recipes </a> </li>
<p> </p>
<li>mariposa13's <a href=http://www.recipezaar.com/mycookbook/book/44690> WW & Lowfat Recipes </a> </li>
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