Low-Fat Tamale Pie
This succulent and tantalizing dish is fun for the whole family to make and enjoy!
Yield
4 servingsPrep
20 minCook
20 minReady
40 minTrans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | ounces |
chicken breasts
diced |
|
| 2 | each |
onions
diced |
|
| 1 | each |
zucchini
diced |
|
| 1 | cloves |
garlic
minced, or more to taste |
|
| 10 | ounces |
corn
frozen package |
|
| 2 | ounces |
green chili peppers
of a 4 oz can, diced |
|
| 10 | ounces |
tomatoes, canned
|
|
| 2 | tablespoons |
chili powder
|
|
| 1 | teaspoon |
cumin
|
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
to taste |
*
|
| 1 | cup |
masa harina
or corn meal |
* |
| 1 | tablespoon |
all-purpose flour
|
|
| 1 ½ | teaspoon |
baking powder
|
|
| ½ | teaspoon |
salt
|
|
| ½ | cup |
milk
|
|
| 1 | each |
eggs
|
|
| 2 | tablespoons |
vegetable oil
|
|
| 1 | ounces |
cheddar cheese
grated |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 115.6 | ml/g |
chicken breasts
diced |
|
| 2 | each |
onions
diced |
|
| 1 | each |
zucchini
diced |
|
| 1 | cloves |
garlic
minced, or more to taste |
|
| 289 | ml/g |
corn
frozen package |
|
| 57.8 | ml/g |
green chili peppers
of a 4 oz can, diced |
|
| 289 | ml/g |
tomatoes, canned
|
|
| 3E+1 | ml |
chili powder
|
|
| 5 | ml |
cumin
|
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
to taste |
*
|
| 237 | ml |
masa harina
or corn meal |
* |
| 15 | ml |
all-purpose flour
|
|
| 7.5 | ml |
baking powder
|
|
| 2.5 | ml |
salt
|
|
| 118 | ml |
milk
|
|
| 1 | each |
eggs
|
|
| 3E+1 | ml |
vegetable oil
|
|
| 28.9 | ml/g |
cheddar cheese
grated |
|
Directions
Sauté 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 to 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 nostick spray and top with the corn mixture. Sprinkle the cheese on top and bake, uncovered at 350℉ (180℃) for about 20 minutes until it's quite bubbly.
Less than 10 grams of fat per serving and if you used non-fat cheese it would be considerably less.
