Ingredients for Tamale Pie For Two Ww Core
- Extra Lean Ground Beef
- Onion
- 1/2 green bell pepper, chopped
- Garlic Clove
- Diced Tomato
- Frozen Corn
- 1 tablespoon chili powder
- Yellow Cornmeal
- 1/4 teaspoon salt
- Nonfat Milk
- Egg White
- Soy Cheddar Cheese
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How to Make Tamale Pie For Two Ww Core
- Preheat oven to 350°F (175°C).
- In a non-stick skillet, brown 1 lb ground beef over medium-high heat, breaking it apart with a spoon.
- Add 1/2 medium onion (chopped), 1/2 green bell pepper (chopped), and 2 cloves garlic (minced). Cook until softened, about 5 minutes.
- Drain off any excess grease. (Alternatively, transfer to a plate lined with paper towels to absorb grease, then return to the skillet).
- Add 1 (14.5 ounce) can diced tomatoes (undrained), 1/2 cup frozen corn, 1 tablespoon chili powder, and 1/2 tablespoon cornmeal.
- Bring to a simmer and cook for 5 minutes, stirring occasionally.
- Transfer the beef mixture to a 1-quart casserole dish.
- In a small saucepan, combine 1/2 cup milk, 1/4 cup cornmeal, and 1/4 teaspoon salt.
- Bring to a light boil over medium heat, whisking constantly. Reduce heat to low and simmer, stirring frequently, until thickened (about 5-7 minutes).
- (Microwave alternative: Combine ingredients in a microwave-safe bowl. Microwave on high for 2 1/2 minutes, stirring every 30 seconds, until thickened.)
- In a small bowl, beat 1 egg white until foamy.
- Gradually whisk in the cooked cornmeal mixture until combined. Be careful not to overmix.
- Stir in 1/4 cup soy cheese (or regular cheese) if desired.
- Pour the cornmeal topping over the beef mixture in the casserole dish.
- Bake for 25-30 minutes, or until the topping is puffed and lightly browned.
Nutrition Information (Approximate per serving)
Sodium
14 g
Sugar
27g
Fat
9g
Carbs
9g
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60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion North American For 1 Or 2 Healthy Savory Pies Casseroles Main Dish Beef Vegetables American Southwestern United States Oven Easy Low Fat Grains Stove Top Dietary One Dish Meal Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Comfort Food Low Carb Healthy 2 Ground Beef Low In Something Meat Pasta Rice And Grains Corn Brunch Taste Mood Equipment Number Of Servings
