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Skillet Tamale Pie





Yields
Makes 6 servings

Notes: If your frying pan is not big enough to add the topping in step 3, transfer hot meat mixture in step 2 to a hot, shallow 3-quart casserole (warm in oven as it preheats), then continue.

 1 onion (8 oz.), peeled and chopped
 1 pound ground lean (7% fat) beef or turkey
 1 tablespoon chili powder
 1 teaspoon cumin seeds
 2 cans (14 1/2 oz. each) salt-free diced tomatoes
 2 cups frozen corn kernels
 1 can (2 1/4 oz.) sliced black ripe olives, drained
  About 1/4 teaspoon salt
 1 large egg
 1 large egg white
 1 1/2 cups shredded reduced-fat cheddar cheese (about 6 oz.)
 1 cup nonfat milk
 1 cup yellow cornmeal
 1/2 teaspoon baking powder
Step 1
1

In an 11- to 12-inch ovenproof frying pan (2 to 3 in. deep, 2 1/2- to 3-quart capacity) over high heat, stir onion, beef, chili powder, and cumin seeds until beef is crumbled and lightly browned, 6 to 8 minutes.

Step 2
2

Add tomatoes (including juices), corn, and olives; bring to a boil, stirring occasionally. Add salt to taste.

Step 3
3

Meanwhile, in a bowl, whisk together egg, egg white, 1/2 cup cheese, milk, cornmeal, baking powder, and 1/4 teaspoon salt until well blended (mixture will be thin). Pour evenly over hot meat mixture. Sprinkle evenly with remaining 1 cup cheese.

Step 4
4

Bake in a 400° regular or convection oven until the top feels firm when lightly touched, about 15 minutes. Scoop out servings with a large spoon. Add salt to taste.

Nutrition Facts

Servings 0


Amount Per Serving
Calories 387Calories from Fat 30
% Daily Value *
Total Fat 13g20%

Saturated Fat 5.5g28%
Cholesterol 96mg32%
Sodium 533mg23%
Total Carbohydrate 39g13%

Dietary Fiber 4.2g17%
Protein 31g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.