Low-Fat Tamale Pie Recipe

Name: Low-Fat Tamale Pie
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 ounces chicken breasts diced; 2 each onions diced; 1 each zucchini diced; 1 cloves garlic minced, or more to taste; 10 ounces corn frozen package; 2 ounces green chili peppers of a 4 oz can, diced; 10 ounces tomatoes, canned; 2 tablespoons chili powder; 1 teaspoon cumin; 1 x salt to taste; 1 x black pepper to taste; 1 cup masa harina or corn meal; 1 tablespoon flour, all-purpose; 1 1/2 teaspoon baking powder; 1/2 teaspoon salt; 1/2 cup milk; 1 each eggs; 2 tablespoons vegetable oil; 1 ounces cheddar cheese grated

Servings: persons

4 ounces chicken breasts diced
2 each onions diced
1 each zucchini diced
1 cloves garlic minced, or more to taste
10 ounces corn frozen package
2 ounces green chili peppers of a 4 oz can, diced
10 ounces tomatoes, canned
2 tablespoons chili powder
1 teaspoon cumin
1 x salt to taste
1 x black pepper to taste
1 cup masa harina or corn meal
1 tablespoon flour, all-purpose
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup milk
1 each eggs
2 tablespoons vegetable oil
1 ounces cheddar cheese grated

1
Saute the onions, chicken and garlic in a non-stick pan.
2
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.
3
Add the zucchini, corn, chiles, canned tomatoes and seasonings and cook another 5 to 10 minutes.
4
In a bowl, mix the dry ingredients well.
5
Add the wet ingredients and the chiles and corn and mix until just blended.
6
Pour the filling into a casserole sprayed lightly with nostick spray and top with the corn mixture.
7
Sprinkle the cheese on top and bake, uncovered at 350F (180C) for about 20 minutes until it's quite bubbly.
8
Less than 10 grams of fat per serving and if you used non-fat cheese it would be considerably less.

379

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 19 ingredients. The key ingredients include: 4 ounces chicken breasts diced, 2 each onions diced, 1 each zucchini diced, 1 cloves garlic minced, or more to taste, and more.

Yes, Low-Fat Tamale Pie falls under the Baking & Desserts category and is a great choice for this type of meal.

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

Low-Fat Tamale Pie

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