Southwest Chicken Tamale Casserole
Nutrition per Serving
350
Calories
28g
Protein
30g
Carbs
12g
Fat
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.
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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