Low-fat tamale pie

2 Servings

Ingredients

Quantity Ingredient
4 ounces Chicken breast -- diced
2 Onions -- diced
1 large Zucchini -- diced
Minced garlic to taste
½ 10 oz. pkg frozen corn
½ 4 oz can green chiles --
Diced
10 ounces Can 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
1½ teaspoon Baking powder
½ teaspoon Salt
½ cup Milk
1 Egg
2 tablespoons Oil
The rest of the corn &
Chils
1 ounce Grated cheddar cheese

Directions

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.

Recipe By :

From: Date: 05/27 File

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