Tamale Pie

Tamale Pie

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From: Diabetic Living Magazine

No-salt-added tomatoes reduce the sodium in this favorite beef casserole recipe. Using ground turkey or lean ground beef helps to keep the fat content low.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Nonstick cooking spray
  • 1⅓ cups water
  • ½ cup yellow cornmeal
  • ½ cup cold water
  • ½ teaspoon salt
  • 8 ounces uncooked ground turkey breast or 90-percent or higher lean ground beef
  • ½ cup chopped onion
  • ½ cup chopped green and/or red sweet pepper
  • 1 clove garlic, minced
  • 1 tablespoon chili powder
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, drained
  • 1 (11 ounce) can whole kernel corn, drained
  • 2 tablespoons tomato paste
  • 2 tablespoons snipped fresh cilantro or parsley
  • ½ cup shredded reduced-fat cheddar or Monterey Jack cheese (2 ounces)
  • Snipped fresh cilantro or parsley (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Lightly coat a 2-quart square baking dish with nonstick cooking spray; set aside. In a small saucepan, bring the 1⅓ cups water to boiling. In a small bowl, stir together the cornmeal, the ½ cup cold water, and ¼ teaspoon of the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir until mixture returns to boiling; reduce heat. Cook over low heat about 10 minutes or until mixture is very thick, stirring occasionally.
  2. Pour the hot mixture into the prepared dish. Cover and chill while preparing filling.
  3. To prepare the filling: In a large skillet, cook turkey, onion, sweet pepper, and garlic until meat is brown. Drain off fat. Stir chili powder and the remaining ¼ teaspoon salt into meat mixture in skillet; cook for 1 minute. Stir in the drained tomatoes, corn, tomato paste, and the 2 tablespoons cilantro.
  4. Spoon the meat mixture on top of the chilled cornmeal mixture in baking dish.
  5. Bake, uncovered, about 25 minutes or until heated through. Sprinkle with cheese. If desired, sprinkle with additional snipped cilantro.

Nutrition information

  • Serving size: 1 slice
  • Per serving: 182 calories; 3 g fat(1 g sat); 4 g fiber; 25 g carbohydrates; 14 g protein; 8 mcg folate; 22 mg cholesterol; 7 g sugars; 1,007 IU vitamin A; 20 mg vitamin C; 158 mg calcium; 1 mg iron; 546 mg sodium; 276 mg potassium
  • Nutrition Bonus: Vitamin C (33% daily value), Vitamin A (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 lean meat, 1 vegetable

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