Low-fat tamale pie

 
                             Low-Fat Tamale Pie
 
 Recipe By     :
 Serving Size  : 2    Preparation Time :0:00
 Categories    : Casseroles
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    4      Ounces        Chicken breast -- diced
    2                    Onions -- diced
    1      Large         Zucchini -- diced
                         Minced garlic to taste
      1/2  10 Oz. Pkg    Frozen Corn
      1/2  4 Oz Can      Green Chiles -- diced
    1      10 Ounces Ca  tomatoes with chiles
    2      Tablespoons   Chile powder
    1      Teaspoon      Cumin
                         Salt and pepper to taste
    1      Cup           Masa harina or corn meal
    1      Tablespoon    Flour
    1 1/2  Teaspoons     Baking powder
      1/2  Teaspoon      Salt
      1/2  Cup           Milk
    1                    Egg
    2      Tablespoons   Oil
                         The rest of the corn & chils
    1      Ounce         Grated cheddar cheese
 
 
   Saute the onions, chicken and garlic in a non-stick pan.
 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. 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
 it's quite bubbly. I's less than 10 grams of fat per
 serving and if you used non-fat cheese it would be
 considerably less.
 
 
 
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