Ingredients:
- cooking spray
- 3 oz cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 3 oz cooked boneless skinless chicken thighs, shredded or diced small ( comes
- 1/3 cup canned pinto beans or 1/3 cup black beans or 1/3 cup red beans or 1/3 cup kidney bean, rinsed and drained
Directions:
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 463.38 Kcal (1940 kJ) | ||
| Calories from fat | 146.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.28g | 25% | |
|---|---|---|---|
| Cholesterol | 41.66mg | 14% | |
| Sodium | 1007.32mg | 42% | |
| Potassium | 720.07mg | 15% | |
| Total Carbs | 56.18g | 19% | |
| Sugars | 13.18g | 53% | |
| Dietary Fiber | 6.89g | 28% | |
| Protein | 24.87g | 50% | |
| Vitamin C | 16.4mg | 27% | |
| Iron | 3.4mg | 19% | |
| Calcium | 186.8mg | 19% | |
| Amount Per 100 g | |||
| Calories | 118.9 Kcal (498 kJ) | ||
| Calories from fat | 37.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.18g | 25% | |
|---|---|---|---|
| Cholesterol | 10.69mg | 14% | |
| Sodium | 258.47mg | 42% | |
| Potassium | 184.77mg | 15% | |
| Total Carbs | 14.42g | 19% | |
| Sugars | 3.38g | 53% | |
| Dietary Fiber | 1.77g | 28% | |
| Protein | 6.38g | 50% | |
| Vitamin C | 4.2mg | 27% | |
| Iron | 0.9mg | 19% | |
| Calcium | 47.9mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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