Deep Dish Tamale Pie Recipe - Cooking Index
Deep Dish Tamale Pie Recipe - Cooking Index
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.
Type: Low Fat, Poultry, Turkey| Filling | ||
| 1 lb | 454g / 16oz | Lean ground turkey |
| 1/2 cup | 31g / 1.1oz | Chopped onion |
| 1 cup | 146g / 5.1oz | Chopped green pepper |
| 1/2 cup | 118ml | Tomato paste |
| 1/2 teaspoon | 2.5ml | Chili powder |
| 1 tablespoon | 15ml | Cumin |
| 1 tablespoon | 15ml | Garlic powder |
| 1 teaspoon | 5ml | Onion salt |
| 3 teaspoons | 15ml | Tomatoes - chopped (medium) |
| 1 1/2 cups | 93g / 3.3oz | Whole kernel corn |
| Crust | ||
| 1/2 cup | 31g / 1.1oz | Flour |
| 1/2 cup | 31g / 1.1oz | Cornmeal |
| 2 tablespoons | 30ml | Sugar |
| 1 1/2 teaspoons | 7.5ml | Baking powder |
| 1 tablespoon | 15ml | Margarine - melted |
| 1/2 cup | 118ml | Skim milk |
| 1 | Egg white | |
| Topping | ||
| 1/4 cup | 36g / 1.3oz | 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.
Source:
Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org
Average rating:
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