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Low-Fat Tamale Pie
Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Casseroles
Amount Measure Ingredient -- Preparation Method
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4 Ounces Chicken breast -- diced
2 Onions -- diced
1 Large Zucchini -- diced
Minced garlic to taste
1/2 10 Oz. Pkg Frozen Corn
1/2 4 Oz Can Green Chiles -- diced
1 10 Ounces Ca tomatoes with chiles
2 Tablespoons Chile powder
1 Teaspoon Cumin
Salt and pepper to taste
1 Cup Masa harina or corn meal
1 Tablespoon Flour
1 1/2 Teaspoons Baking powder
1/2 Teaspoon Salt
1/2 Cup Milk
1 Egg
2 Tablespoons Oil
The rest of the corn & chils
1 Ounce Grated cheddar cheese
Saute the onions, chicken and garlic in a non-stick pan.
If you don't cook it too hot, cover it and add a bit of
water if it starts to stick, you can do it without any oil
at all. Add the zucchini, corn, chiles, canned tomatoes and
seasonings and cook another 5-10 minutes. In a bowl, mix
the dry ingredients well. Add the wet ingredients and the
chiles and corn and mix until just blended.
Pour the filling into a casserole sprayed lightly with
PAM and top with the corn mixture. Sprinkle the cheese on
top and bake, uncovered at 350 for about 20 minutes until
it's quite bubbly. I's less than 10 grams of fat per
serving and if you used non-fat cheese it would be
considerably less.
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