Low-Fat White-Meat Chicken Tamale Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Chicken Breast, no skin, 15 ounces or 4 half-breasts. 2 cans Ro Tel - Diced Tomatoes & Green Chilies 1 can black beans1 can corn1 small, 2.4 oz can sliced black olives1 tsp chili powder2 cups Yellow Cornmeal4 cups water1 tsp salt1/4 cup granulated sugar1 small can green chilis3/4 cup Reduced Fat Mexican Cheese blend (2%) 1 tsp olive oil
Chop the garlic and onions, and put them in a pot with the 2 cans of rotel, and the chicken breasts. Over medium heat, poach the chicken for twenty minutes. While this is cooking, empty the cans of beans (rinse them!), corn, and olives, and wash and chop the cilantro. Combine these ingredients in a bowl.
When the chicken is cooked through, pull the breasts out of the pot on to a plate. Slice them into smaller chunks and let them cool. While they are cooling, mix into the rotel pot the beans, corn, olives, and cilantro. When the chicken is cool enough, shred it by hand, and combine it, with any juices, into the pot. Turn this on to simmer, and add in chili powder. You can add a little bit of salsa (I like to add a few tablespoons of verde) if you want more spice or extra liquid.
Preheat the oven to 375.
Next, combine the cornmeal, water, salt, sugar, and green chilis in a separate pot. Stirring constantly, bring to a boil. Continue to stir and cook until it thickens, 5 minutes or so. Remove from heat and allow to sit for 5 more minutes.
While this is cooling, turn off the chicken mixture, and grease a 13 by 9 inch pan. When it's ready, spread the cornmeal mixture along the bottom and sides of the pan, using a spatula. Pour all of the chicken mixture into this shell. Then, sprinkle the cheese on top.
Bake for 30-40 minutes at 350 degrees. You want the casserole to bubble, the cheese to melt, and the crust to set. Cooking times can vary depending on liquid, but when these things have happened, pull the pan out of the oven, allow it to cool ten minutes, and serve. Makes great leftovers, too.
Number of Servings: 8
Recipe submitted by SparkPeople user GRADXY.
When the chicken is cooked through, pull the breasts out of the pot on to a plate. Slice them into smaller chunks and let them cool. While they are cooling, mix into the rotel pot the beans, corn, olives, and cilantro. When the chicken is cool enough, shred it by hand, and combine it, with any juices, into the pot. Turn this on to simmer, and add in chili powder. You can add a little bit of salsa (I like to add a few tablespoons of verde) if you want more spice or extra liquid.
Preheat the oven to 375.
Next, combine the cornmeal, water, salt, sugar, and green chilis in a separate pot. Stirring constantly, bring to a boil. Continue to stir and cook until it thickens, 5 minutes or so. Remove from heat and allow to sit for 5 more minutes.
While this is cooling, turn off the chicken mixture, and grease a 13 by 9 inch pan. When it's ready, spread the cornmeal mixture along the bottom and sides of the pan, using a spatula. Pour all of the chicken mixture into this shell. Then, sprinkle the cheese on top.
Bake for 30-40 minutes at 350 degrees. You want the casserole to bubble, the cheese to melt, and the crust to set. Cooking times can vary depending on liquid, but when these things have happened, pull the pan out of the oven, allow it to cool ten minutes, and serve. Makes great leftovers, too.
Number of Servings: 8
Recipe submitted by SparkPeople user GRADXY.
Nutritional Info Amount Per Serving
- Calories: 316.5
- Total Fat: 5.3 g
- Cholesterol: 36.5 mg
- Sodium: 712.3 mg
- Total Carbs: 46.5 g
- Dietary Fiber: 6.6 g
- Protein: 21.7 g
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