Low-Fat Tamale Pie

Low-Fat Tamale Pie

Recipe By :

2 Preparation Time :

Categories : Casseroles

Amount Measure Ingredient -- Preparation Method -- -- --

4 Ounces Chicken breast -- diced

2 Onions -- diced

1 Large Zucchini -- diced

Minced garlic to taste

1/2 10 Oz. Pkg Frozen Corn

1/2 4 Oz Can Green Chiles -- diced

1 10 Ounces Ca tomatoes with chiles

2 Tablespoons Chile powder

1 Teaspoon Cumin

Salt and pepper to taste

1 Cup Masa harina or corn meal

1 Tablespoon Flour

1 1/2 Teaspoons Baking powder

1/2 Teaspoon Salt

1/2 Cup Milk

1 Egg

2 Tablespoons Oil

The rest of the corn & chils

1 Ounce Grated cheddar cheese

Saute the onions, chicken and garlic in a non-stick pan.

If you don't cook it too hot, cover it and add a bit of

water if it starts to stick, you can do it without any oil

at all. Add the zucchini, corn, chiles, canned tomatoes and seasonings and cook another 5-10 minutes. In a bowl, mix

the dry ingredients well. Add the wet ingredients and the

chiles and corn and mix until just blended.

Pour the filling into a casserole sprayed lightly with

PAM and top with the corn mixture. Sprinkle the cheese on

350 for about 20 minutes until

it's quite bubbly. I's less than 10 grams of fat per

serving and if you used non-fat cheese it would be

considerably less. - - - - - - - - - - - - - - - - - -