Tamali Pie Recipe

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Turkey Tamale Pie

  • Prep Time: 25 minutes
  • Total Time: 20 minutes
  • Serves: 4


Ingredients
  • 8 ounces lean ground turkey
  • 1 teaspoons oregano, dried
  • 1/4 teaspoons black pepper
  • 1 onion, yellow
  • 3 garlic cloves
  • 2 cups zucchinis, fresh
  • 1 tablespoons olive oil, extra virgin
  • 2 tablespoons chili powder
  • 1 teaspoons cumin, ground
  • 1/2 teaspoons coriander, ground
  • 2 fluid ounces chicken broth, fat-free, low-sodium
  • 2 cups tomatoes, diced, canned
  • 1 1/2 cups beans, pinto
  • 2 cups corn, yellow, frozen
  • 1/2 cups green chilies, canned
  • 1 cups cornmeal
  • 2 ounces cheddar cheese, low-fat
Preparation:
  • Preheat oven to 425°F.
  • In a medium bowl, combine ground turkey with oregano and black pepper. Set aside.
  • Peel and chop onion; mince garlic; and dice zucchini. Set aside.
  • In a large ovenproof skillet, heat the oil over medium-high heat.
  • Add the onions and garlic, and saute´ for 3 minutes, or until onions are golden.
  • Add the zucchini and saute´ for 2 minutes.
  • Stir in the turkey mixture, the chili powder, cumin and coriander, and cook, stirring constantly, for 1 minute.
  • Add the chicken stock and cook, stirring to break up any clumps of turkey, for 2 to 3 minutes, or until turkey is cooked through (no longer pink).
  • Stir in the tomatoes in their juice, the beans (drained and rinsed), corn and chilies, and bring to a boil.
  • Reduce heat to medium-low and simmer for 5 minutes to blend flavors; remove the pan from heat.
  • Meanwhile, in a large saucepan, bring 3 cups of water to boil over high heat. Gradually whisk in the cornmeal.
  • Reduce heat to low and cook, whisking frequently, for 5 minutes. Add the cheese (shredded) and stir until melted.
  • Spoon the cornmeal mixture over the turky mixture in the skillet.
  • Bake for 15 minutes, or until turkey mixture is bubbly and cornmeal topping is lightly browned.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat 0.0
Fat 0.5
Milk0.0
Vegetable 2.0
Fruit0.0
Lean Meat 2.0
Bread/Starch3.5
Nutrition Information
Amount Per Serving
Calories 500
Calories from Fat90
Total Fat10g
Saturated Fat2.5g
Cholesterol35mg
Sodium 570mg
Total Carbohydrate 78g
Dietary Fiber 13g
Sugars 12g
Protein 28g
Vitamin A40%
Vitamin C 60%
Calcium20%
Iron 35%