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Deep Dish Tamale Pie Categories: main dish, poultry, low fat, turkey === FILLING === 1 pound lean ground turkey 1/2 cup chopped onion 1 cup chopped green pepper 1/2 cup tomato paste 1/2 teaspoon chili powder 1 tablespoon cumin 1 tablespoon garlic powder 1 teaspoon onion salt 3 medium tomatoes; chopped 1 1/2 cups whole kernel corn === CRUST === 1/2 cup flour 1/2 cup cornmeal 2 tablespoons sugar 1 1/2 teaspoons baking powder 1 tablespoon margarine; melted 1/2 cup skim milk 1 egg white === TOPPING === 1/4 cup shredded Cheddar cheese Preheat oven to 375 degrees. Brown ground turkey with seasonings, onion, green pepper and tomato paste. Pour into baking dish. Top with chopped tomatoes and corn. In a bowl, mix dry ingredients of crust together. In a separate bowl, mix melted margarine, milk and egg white. Pour liquid ingredients over cornmeal mixture and stir only until moistened (it will be lumpy). Drop in spoonfuls over turkey mixture. Sprinkle with Cheddar cheese. Bake for about 20 minutes or until "crust" is done. This recipe yields 6 servings. Comments: Instead of a pie crust, hamburger and a fat-laden topping, a cornmeal muffin-like crust and ground turkey are substituted. This makes this recipe significantly healthier. Nutritional Analysis Per Serving: Calories 340; Fat (grams) 5; Percent calories from fat 13; Percent polyunsaturated 3; Percent saturated 5; Percent monounsaturated 5; Cholesterol (milligrams) 70; Sodium (milligrams) 560; Protein (grams) 30; Carbohydrate (grams) 44; Dietary fiber (grams) 6. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-27-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 302 Calories (kcal); 10g Total Fat; (28% calories from fat); 22g Protein; 34g Carbohydrate; 54mg Cholesterol; 697mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 3 meat, 2 starch and 3 vegetable. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 6 servings Preparation Time: 0:00 |
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