TAMALE PIE FOR TWO (WW CORE)

Tamale Pie for Two (Ww Core) image

Provided by justcallmetoni

Time 55m

Yield 2 serving(s)

Number Of Ingredients 12

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5 ounces extra lean ground beef
1/4 cup onion, small dice
2 tablespoons green peppers, small dice
1 small garlic clove, minced
1/2 cup diced tomato, canned with juice
1/2 cup frozen corn
1 teaspoon chili powder
3 tablespoons yellow cornmeal (divided)
1 pinch salt
1/2 cup nonfat milk or 1/2 cup low-fat milk
1 egg white
2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional)

Steps:

Pre-heat oven to 350 degrees.
In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
Top the casserole filling with the cornmeal mush.
Bake for 25 to 30 minutes the top should be puffed and lightly browned.

Nutrition Facts : Calories 237.1, Fat 4.7, SaturatedFat 1.8, Cholesterol 44.6, Sodium 344.1, Carbohydrate 28.2, Fiber 3.7, Sugar 6.9, Protein 22.1