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Low-Fat Tamale Pie
| Ingredients | |||
| 4 | oz | chicken breast, diced | |
| 2 | each | onions, diced | |
| 1 | each | zucchini, diced | |
| 1 | garlic, cloves, minced, to taste | ||
| 10 | oz | corn, fozen package | |
| 1/2 | each | green chiles, 4 oz can, diced | |
| 10 | oz | tomatoes, can, with chiles | |
| 2 | tablespoon | chili powder | |
| 1 | teaspoon | cumin | |
| 1 | salt, to taste | ||
| 1 | pepper, to taste | ||
| 1 | cup | masa harina, or corn meal | |
| 1 | tablespoon | flour | |
| 1 1/2 | teaspoon | baking powder | |
| 1/2 | teaspoon | salt | |
| 1/2 | cup | milk | |
| 1 | each | egg | |
| 2 | tablespoon | oil | |
| 1 | rest of the corn & chiles | ||
| 1 | oz | cheddar cheese, grated | |
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 nostick spray 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. Less than 10 grams of fat per serving and if you used non-fat cheese it would be considerably less. | |||
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