Tamale Pie
Recipe from Diabetic Living

No-salt-added tomatoes reduce the sodium in this favorite beef casserole. Using ground turkey (or lean ground beef) keeps the fat content low.


Tamale Pie

by 7  people


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Ingredients
  •  
    Nonstick cooking spray
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  • 1 1/3 cups
    water
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  • 1/2 cup
    yellow cornmeal
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  • 1/2 cup
    cold water
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  • 1/2 teaspoon
    salt
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  • 8 ounces
    uncooked ground turkey breast or 90-percent or higher lean ground beef
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  • 1/2 cup
    chopped onion
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  • 1/2 cup
    chopped green and/or red sweet pepper
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  • 1 clove
    garlic, minced
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  • 1 tablespoon
    chili powder
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  • 1 14-1/2-ounce can
    no-salt-added diced tomatoes, drained
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  • 1 11-ounce can
    whole kernel corn, drained
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  • 2 tablespoons
    tomato paste
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  • 2 tablespoons
    snipped fresh cilantro or parsley
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  • 1/2 cup
    shredded reduced-fat cheddar or Monterey Jack cheese (2 ounces)
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  •  
    Snipped fresh cilantro or parsley (optional)
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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 information
Per serving: 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
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