Chicken Tamale Pie for 2 (Ww Core) |
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Prep Time: 10 Minutes Cook Time: 35 Minutes |
Ready In: 45 Minutes Servings: 2 |
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After wondering how Tamale Pie for Two (Ww Core) would work with chicken, I began experimenting and came up with this dish. This is serious comfort food with a Tex-Mex twang. Small serving cooking means grabbing bits of leftovers in the fridge, so I've included a couple of ingredient options. Ingredients:
cooking spray |
1/4 cup onion, small dice |
2 tablespoons green peppers or 2 tablespoons red peppers, small dice |
1 small garlic clove, minced |
1 tablespoon fat free chicken broth |
3 ounces cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 3 ounces 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 1/3 cup black beans or 1/3 cup red beans or 1/3 cup kidney bean, rinsed and drained |
1/2 cup canned diced tomato, measure with juice |
1/2 cup frozen corn |
3 tablespoons yellow cornmeal (divided) |
1 pinch salt |
1/2 cup nonfat milk or 1/2 cup low-fat milk |
1 egg white |
2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional) |
Directions:
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.
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