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.

Recipe from Diabetic Living
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  • 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)
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.
Pour the hot mixture into the prepared dish. Cover and chill while preparing filling.
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.
Spoon the meat mixture on top of the chilled cornmeal mixture in baking dish.
Bake, uncovered, about 25 minutes or until heated through. Sprinkle with cheese. If desired, sprinkle with additional snipped cilantro. Makes 6 servings.

nutrition information

Per Serving: cal. (kcal) 182, Fat, total (g) 3, chol. (mg) 22, sat. fat (g) 1, carb. (g) 25, fiber (g) 4, pro. (g) 14, sodium (mg) 546, Vegetables () 1, Starch () 1.5, Lean Meat () 1, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet
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