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Weight Watchers Recipes |
Chicken Tamale Pie |
Core Recipe |
1/4 cup onions, small dice 2 tablespoons green peppers or red peppers, small dice 1 small garlic clove, minced 1 tablespoon fat free chicken broth 3 ounces cooked boneless skinless chicken breasts or 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 cup canned pinto beans or black beans or red beans or kidney beans, rinsed and drained 1/2 cup canned diced tomatoes, measure with juice 1/2 cup frozen corn 3 tablespoons yellow cornmeal (divided) 1 pinch salt 1/2 cup nonfat milk or low-fat milk 1 egg white 2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional) 1. Pre-heat oven to 350 degrees. 2. 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. 3. 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. 4. 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. 5. 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. 6. Top the casserole with the cornmeal mush. 7. 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. Makes 2 Servings Calories 247;Total Fat 3.2g;Cholesterol 37mg;Sodium 524mg;Total Carbohydrate 34.5g;Protein 22.5g |