Cheddar & Peppers Tamale Pie
|Chicken meat||2 Cup (32 tbs), skinned and cut into bite-sized pieces|
|Chopped onion||2 Cup (32 tbs)|
|Fat free chicken broth||3 Tablespoon|
|Garlic||1 Teaspoon, crushed or minced|
|Canned stewed tomatoes||1 Pound (1 Can)|
|Canned tomato sauce||8 Ounce (1 Can)|
|Fat free chicken broth||1⁄2 Cup (8 tbs)|
|Lite salt||1⁄2 Teaspoon|
|Chile powder||3 Tablespoon|
|Dried oregano||1 Teaspoon|
|Canned corn||12 Ounce (1 Can With Peppers, Undrained)|
|Canned chopped green chiles||4 Ounce (1 Can)|
|Cornmeal||2 Cup (32 tbs)|
|Non fat cheddar cheese||1 Cup (16 tbs), grated|
|Water||4 Cup (64 tbs)|
|Lite salt||1 Teaspoon|
In a non-stick skillet, saute the onion and garlic in the 3 Tbs.chicken broth until onion is tender.
Add chicken pieces, stewed tomatoes, tomato sauce, chicken broth, and 1/2 tsp.lite salt.
Bring to a boil, stirring occasionally; reduce heat, and simmer, covered, 30 minutes, or until tender.
Remove from heat; In a Dutch oven, combine chicken sauce mixture, chile powder, oregano, and chopped green chiles.
Stir in corn.
Simmer 5 minutes.
In a medium saucepan, combine cornmeal with 4 cups water and 1 tsp.lite salt.
Bring to a boil, stirring constantly; boil until thickened.
Remove from heat; let stand 5 minutes.
Preheat oven to 375°F.
Line the bottom and sides of a 9 1/2" X 13" shallow baking dish that has been sprayed with a non-fat cooking spray, with the cornmeal mush.
Fill with chicken mixture.
Sprinkle with grated cheese.
Bake, uncovered 30 minutes, or until it bubbles and cheese is melted.
Serving size: Complete recipe
Calories 3202 Calories from Fat 855
% Daily Value*
Total Fat 96 g148.2%
Saturated Fat 24.1 g120.4%
Trans Fat 0 g
Cholesterol 360 mg120%
Sodium 6169.2 mg257.1%
Total Carbohydrates 436 g145.2%
Dietary Fiber 60.3 g241.1%
Sugars 71.3 g
Protein 170 g339.5%
Vitamin A 592.5% Vitamin C 321.8%
Calcium 55% Iron 186.9%
*Based on a 2000 Calorie diet