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Low_fat - Chicken Tamale Pie Post by :rodrabro Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1398

Click below to download : Low_fat - Chicken Tamale Pie (Format : PDF)

Low_fat - Chicken Tamale Pie

10 ounces cooked chicken (2 cups), diced
1 (8 3/4-ounce) can creamed corn
1 (4-ounce) can chilies, drained and chopped
1 (15-ounce can) kidney beans, drained and rinsed
1 teaspoon chili powder
2 tablespoons tomato paste
1/8 teaspoon Tabasco
1 cup shredded light cheddar
1 box corn muffin mix
1 egg
1/3 cup skim milk

Preheat oven to 400 degrees.

Combine chicken, corn, chili peppers, kidney beans, chili powder, tomato paste, and Tabasco in a deep-dish pie pan. Sprinkle with cheese.

Combine corn muffin mix, egg, and milk in a bowl. Spread batter on top of filling.

Bake for about 30 minutes, or until topping is golden and a toothpick inserted in corn bread comes out clean. Let tamale pie sit for a few minutes to make it easier to slice, then cut into wedges.

Nutritional analysis per serving: 394 calories, 8.5 grams dietary fiber, 9 grams fat, 3 grams saturated fat, 79 milligrams cholesterol, 1162 milligrams sodium.
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