Tamale Pie
No-salt-added tomatoes reduce the sodium in this favorite beef casserole. Using ground turkey (or lean ground beef) keeps the fat content low.
Prep Time:
35 mins
Total Time:
1 hr 10 mins
Servings:
6 servings
Ingredients
-
Nonstick cooking spray
-
1 1/3 cups water
-
1/2 cup yellow cornmeal
-
1/2 cup cold water
-
1/2 teaspoon salt
-
8 ounces uncooked ground turkey breast or 90-percent or higher lean ground beef
-
1/2 cup chopped onion
-
1/2 cup chopped green and/or red sweet pepper
-
1 clove garlic, minced
-
1 tablespoon chili powder
-
1 14-1/2-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
-
1/2 cup shredded reduced-fat cheddar or Monterey Jack cheese (2 ounces)
-
Snipped fresh cilantro or parsley (optional)
Directions
1
Preheat oven to 350 degrees F. Lightly coat a 2-quart square baking dish with nonstick cooking spray; set aside. In a small saucepan, bring the 1 1/3 cups water to boiling. In a small bowl, stir together the cornmeal, the 1/2 cup cold water, and 1/4 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
For 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 1/4 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. Makes 6 servings.
Nutrition Facts
Calories 182, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 22 mg, Sodium 546 mg, Carbohydrate 25 g, Fiber 4 g, Protein 14 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch 1.5.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
Recommended Recipe:
Beef Nacho Casserole
This south-of-the-border casserole combines refrigerated pizza dough, beef mixture, and taco-cheese blend into a sensational one-dish meal.
See RecipeMore Great Recipe Ideas from Diabetic Living
- Delicious Diabetic Desserts
- Less-Than 1 Carb Recipes
- 30-Minute Meals
- Slow Cooker Recipes
- Diabetic Chicken Recipes








Add Your Review
Your Rating: