Tamale Pie
Nutrition per Serving
350
Calories
25g
Protein
30g
Carbs
15g
Fat
Grocery list: Ground turkey, cornmeal, low-fat milk, egg, low-sodium black beans, diced tomatoes, bell pepper, onion, garlic, cumin, chili powder, salt, black pepper, low-fat cheese. This recipe uses low-GI ingredients like beans and tomatoes, and lean protein from turkey.
Ingredients
1 lb lean ground turkey (453.6 g), 1 cup cornmeal (120 g), 1 cup low-fat milk (240 ml), 1 egg, 1 can low-sodium black beans (15 oz), 1 can diced tomatoes (14.5 oz), 1 bell pepper, 1 onion, 2 cloves garlic, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp salt, 1/4 tsp black pepper, 1 cup shredded low-fat cheese (113 g)
Instructions
1. Preheat oven to 375°F (190°C). 2. In a large skillet, cook ground turkey, bell pepper, onion, and garlic until turkey is browned. 3. Stir in beans, tomatoes, cumin, chili powder, salt, and pepper. Simmer for 5 minutes. 4. In a separate bowl, combine cornmeal, milk, and egg. Spread half of this mixture into a baking dish. 5. Layer with turkey mixture, then remaining cornmeal mixture. 6. Top with cheese. 7. Bake for 25-30 minutes until golden brown.
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