Chicken Tamale Pie For 2 (ww Core)

Total Time: 45 mins Preparation Time: 10 mins Cook Time: 35 mins

Ingredients

• Servings: 2
• cooking spray
• 1/4 cup onion, small dice
• 2 tablespoons green peppers or 2 tablespoons red peppers, small dice
• 1 small garlic clove, minced
• 1 tablespoon fat free chicken broth
• 3 ounces cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 3 ounces cooked boneless skinless chicken thighs, shredded or diced small (comes to a loose 3/4 cup)
• 1/4 cup fat free chicken broth
• 1 teaspoon chili powder
• 1/4 teaspoon cumin
• 1/3 cup canned pinto beans or 1/3 cup black beans or 1/3 cup red beans or 1/3 cup kidney bean, rinsed and drained
• 1/2 cup canned diced tomato, measure with juice
• 1/2 cup frozen corn
• 3 tablespoons yellow cornmeal (divided)
• 1 pinch salt
• 1/2 cup nonfat milk or 1/2 cup low-fat milk
• 1 egg
• 2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional)

Recipe

• 1 pre-heat oven to 350 degrees.
• 2 prepare a non-stick skillet, with a light coating of cooking spray. add the onions and green peppers and cook for a minute. add 1 tablespoon of broth and cook an additional 2 minutes until the vegetables have softened.
• 3 add the shredded chicken, chili powder, cumin and broth and stir until the broth is heated. now add the tomatoes, corn, beans and 1/2 tablespoon of corn meal. bring the mixture to a simmer. transfer to a one quart casserole.
• 4 place the milk, cornmeal and salt in a small saucepan and bring to a light boil. reduce to a simmer and stir frequently until you have a thickened mush. alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
• 5 in a small bowl beat the egg whites by hand until foamy. slowly add in the corn meal, stirring to make sure it does not scramble the egg. add the soy cheese/cheese if using.
• 6 top the casserole with the cornmeal mush.
• 7 place the casserole on a cookie sheet to catch drips and place in the oven. bake for 25 to 30 minutes the top should be puffed and lightly browned.