|Chopped onions||1 1⁄2 Cup (24 tbs)|
|Green peppers||2 Medium, chopped|
|Garlic||1 Clove (5 gm), minced|
|Ground beef||12 Ounce (85% Lean)|
|Frozen corn||10 Ounce (1 Package)|
|Tomato sauce||8 Ounce (1 Can)|
|Sliced pitted ripe olives||1⁄2 Cup (8 tbs)|
|Tomato paste||2 Tablespoon|
|Ground cumin||1 Tablespoon|
|Worcestershire sauce||1 Tablespoon|
|Chili powder||1 1⁄2 Teaspoon|
|Ground allspice||1⁄2 Teaspoon|
|All purpose flour||3⁄4 Cup (12 tbs)|
|Cornmeal||3⁄4 Cup (12 tbs)|
|Baking powder||2 Teaspoon|
|Canned corn/1 cup cooked corn||8 3⁄4 Ounce, drained (1 Can)|
|Unsweetened applesauce||3 Tablespoon|
|Skim milk||1⁄2 Cup (8 tbs)|
|Shredded reduced fat sharp cheddar cheese||2⁄3 Cup (10.67 tbs)|
|Canned diced green chili peppers||2 Tablespoon|
To make the filling: Lightly spray an unheated large skillet with no-stick spray.
Add the onions, green peppers and garlic.
Cook and stir over medium heat until tender.
Add the ground beef.
Cook until browned, stirring occasionally.
Stir in the corn, tomato sauce, olives, tomato paste, cornmeal, cumin, Worcestershire sauce, chili powder and allspice.
Bring to a boil.
Reduce the heat.
Simmer, uncovered, for 30 minutes.
Lightly spray a 2 1/2-quart casserole with no-stick spray.
Transfer the meat mixture to the casserole and set aside.
Preheat the oven to 375°.
To make the topping: In a medium bowl, stir together the flour, 3/4 cup cornmeal and baking powder.
Set the flour mixture aside.
In a blender or food processor, blend or process the canned or cooked corn and applesauce until the corn is pureed.
Add the egg whites and milk.
Blend or process until combined.
Add the corn mixture to the flour mixture.
Stir just until combined.
Fold in half of the cheese and all of the chili peppers.
Spread the topping over the filling.
Sprinkle with the remaining cheese.
Bake for 25 to 30 minutes or until golden brown.
Let stand for 5 minutes before serving.
Calories 556 Calories from Fat 184
% Daily Value*
Total Fat 22 g34.4%
Saturated Fat 7.6 g38.2%
Trans Fat 0 g
Cholesterol 49.1 mg16.4%
Sodium 624.5 mg26%
Total Carbohydrates 66 g22.1%
Dietary Fiber 6.9 g27.5%
Sugars 12 g
Protein 25 g49.1%
Vitamin A 21.1% Vitamin C 87.8%
Calcium 39.9% Iron 35.4%
*Based on a 2000 Calorie diet