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Dinner: Southwest Chicken Tamale Casserole
Grocery list: cornmeal, low-fat cheddar cheese, canned diced tomatoes, canned diced green chilies, chicken breasts, skim milk, egg, baking powder, salt, black pepper, cumin, chili powder, garlic powder. This recipe has a low Glycemic Index due to the use of cornmeal and lean protein.
This Southwest Chicken Tamale Casserole is a PCOS-friendly meal that is high in protein and low in fat. It uses cornmeal, which has a low Glycemic Index, helping to regulate blood sugar levels. The chicken provides lean protein, which is essential for managing PCOS. The tomatoes and chilies add a burst of flavor and are packed with vitamins A and C. This recipe is quick and easy to make, providing a sense of empowerment and control over your diet. It's a comforting, delicious meal that brings variety to your meal planning.
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
This recipe includes superfoods such as:
Ingredients
1 cup (128g) cornmeal, 1/2 cup (64g) low-fat cheddar cheese, 1 can (14.5 oz) diced tomatoes, 1 can (4 oz) diced green chilies, 2 boneless skinless chicken breasts (about 1 lb or 450g), 1/2 cup (120ml) skim milk, 1 egg, 1/2 tsp baking powder, 1/2 tsp salt, 1/4 tsp black pepper, 1/2 tsp cumin, 1/2 tsp chili powder, 1/2 tsp garlic powder
Instructions
1. Preheat oven to 400F (200C). 2. In a bowl, mix cornmeal, baking powder, salt, pepper, cumin, chili powder, and garlic powder. 3. In another bowl, whisk together milk and egg. 4. Combine wet and dry ingredients. 5. Spread mixture in a greased baking dish. 6. Bake for 20 minutes. 7. While the base is baking, cook chicken, then shred it. 8. Mix shredded chicken, tomatoes, and chilies. 9. Remove base from oven, top with chicken mixture, then sprinkle cheese on top. 10. Bake for another 15 minutes or until cheese is melted.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 12 g | ||
| Carbohydrate 30 g | ||
| Protein 28 g | ||
| Omega 3 0.20 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 85 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 3 g | ||
| Sodium 600 mg | ||
| Sugar 4 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 4 g | ||
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