Prep 10 mins
Cook 35 mins
After wondering how Tamale Pie for Two (Ww Core) would work with chicken, I began experimenting and came up with this dish. This is serious comfort food with a Tex-Mex twang. Small serving cooking means grabbing bits of leftovers in the fridge, so I've included a couple of ingredient options.
- cooking spray
- 59.14 ml onion, small dice
- 29.58 ml green peppers or 29.58 ml red peppers, small dice
- 1 small garlic clove, minced
- 14.79 ml fat free chicken broth
- 85.04 g cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 85.04 g cooked boneless skinless chicken thighs, shredded or diced small (comes to a loose 3/4 cup)
- 59.14 ml fat free chicken broth
- 4.92 ml chili powder
- 1.23 ml cumin
- 78.07 ml canned pinto beans or 78.07 ml black beans or 78.07 ml red beans or 78.07 ml kidney bean, rinsed and drained
- 118.29 ml canned diced tomato, measure with juice
- 118.29 ml frozen corn
- 44.37 ml yellow cornmeal (divided)
- 0.25 ml salt
- 118.29 ml nonfat milk or 118.29 ml low-fat milk
- 1 egg white
- 29.58 ml soy cheddar cheese (optional) or 29.58 ml cheddar cheese, shredded (optional)
- 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.
The "cornbread" on top is bland. I'd us a real cornbread recipe and put it on top instead.
We really liked this recipe - something different with chicken is always good to find. The topping is really good - the kids thought it looked like a twinkie. They really liked it; even if it wasn't a giant twinkie.
This is a very good recipe. We also want to cut back on the fat content in our diet . Very tasty dish!!!