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Name: Low-Fat Tamale Pie
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 2
Cuisine: American
Ingredients: salt and pepper to taste; corn & Chils rest of; 1/2 ts Salt; 1/2 10-oz package frozen corn; 1 ts Cumin; 1 c Masa harina or corn meal; 1 lg Zucchini diced; 1 1/2 ts Baking Powder; garlic Minced, to taste; 1 tb Flour; 1 Egg; 1 oz Cheddar Cheese grated; 2 tb Chile powder; 2 tb Vegetable oil; 2 Onions diced; 1/2 4-oz can green chiles Diced; 1/2 c milk; 1 10-oz can tomatoes with chiles; 4 oz Chicken breast diced

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INGREDIENTS

salt and pepper ; to taste
corn & Chils ; rest of
1/2 ts Salt
1/2 10-oz package frozen corn
1 ts Cumin
1 c Masa harina ; or corn meal
1 lg Zucchini ; diced
1 1/2 ts Baking Powder
garlic ; Minced, to taste
1 tb Flour
1 Egg
1 oz Cheddar Cheese ; grated
2 tb Chile powder
2 tb Vegetable oil
2 Onions ; diced
1/2 4-oz can green chiles ; Diced
1/2 c milk
1 10-oz can tomatoes with chiles
4 oz Chicken breast ; diced

Servings

INSTRUCTIONS

Saute the onions, chicken and garlic in a non-stick pan. If you dont 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 top and bake, uncovered at 350 for about 20 minutes until its quite bubbly. Is less than 10 grams of fat per serving and if you used non-fat cheese it would be considerably less. Recipe By : From: Date: 05/27 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip

NOTES

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Low-Fat Tamale Pie

salt and pepper to taste
 corn & Chils rest of
1/2 ts Salt
1/2 10-oz package frozen corn
1 ts Cumin
1 c Masa harina or corn meal
1 lg Zucchini diced
1 1/2 ts Baking Powder
 garlic Minced,  to taste
1 tb Flour
1 Egg
1 oz Cheddar Cheese grated
2 tb Chile powder
2 tb Vegetable oil
2 Onions diced
1/2 4-oz can green chiles Diced
1/2 c milk
1 10-oz can tomatoes with chiles
4 oz Chicken breast diced

Saute the onions, chicken and garlic in a non-stick pan. If you dont 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 top and  bake, uncovered at 350 for about 20 minutes until its quite bubbly. Is  less than 10 grams of fat per serving and if you used non-fat cheese it  would be considerably less.    Recipe By     :    From:                                 Date: 05/27    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip

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Nutrition

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Serving Size: 1 Serving (764g)
Recipe Makes: 2

Calories: 901
Calories from Fat: 258 (29%)

Amt Per Serving		% DV

	Total Fat 28.7g	38 %
	Saturated Fat 7.2g	36 %
	Monounsaturated Fat 12g
	Polyunsanturated Fat 7.2g
Cholesterol 157.7mg		49 %
Sodium 1190.1mg		41 %
Potassium 1772.4mg		47 %
Total Carbohydrate 134.6g		40 %
	Dietary Fiber 8.9g	36 %
	Sugars, other 125.6g
Protein 37.8g		54 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 901

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