Chipotle Tamale Pie from Healthy Diabetic Recipes

Chipotle Tamale Pie Recipe

Recipe Ingredients:

3/4 lb ground turkey breast
= (or lean ground beef)
1 cup chopped onion
3/4 cup diced green bell pepper
3/4 cup diced red bell pepper
4 garlic cloves, minced
2 tsp ground cumin
1 can pinto or red beans - (15 oz), rinsed, drained
1 can no-salt-added stewed tomatoes - (8 oz), undrained
2 canned chipotle chilies in adobo sauce, minced
1 tsp adobo sauce from canned chilies - (to 2), optional
1 cup low-sodium reduced-fat shredded
Cheddar cheese - (4 oz)
1/2 cup chopped fresh cilantro
1 package corn bread mix - (8 1/2 oz)
1/3 cup 1% low-fat milk
1 large egg white

Recipe Instructions:

Preheat oven to 400 degrees.

Cook turkey, onion, bell peppers and garlic in large nonstick skillet over medium-high heat 8 minutes or until turkey is no longer pink, stirring occasionally. Drain fat; sprinkle mixture with cumin.

Add beans, tomatoes, chilies and adobo sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 5 minutes. Remove from heat; stir in cheese and cilantro.

Spray 8-inch square baking dish with nonstick cooking spray. Spoon turkey mixture evenly into prepared dish, pressing down to compact mixture.

Combine corn bread mix, milk and egg white in medium bowl; mix just until dry ingredients are moistened. Spoon batter evenly over turkey mixture to cover completely.

Bake 20 to 22 minutes or until corn bread is golden brown. Let stand 5 minutes before serving.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Starch, 1 1/2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 396; Calories from fat 23%; Total Fat 10g; Saturated Fat 3g; Protein 26g; Carbohydrates 52g; Cholesterol 32mg; Sodium 733mg; Dietary Fiber 2g.

Comments: Chipotle chilies are smoked jalapeño peppers. Look for cans of smoky hot chipotle chilies in the ethnic section of your supermarket.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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