Deep Dish Tamale Pie Recipe
Ingredients:
=== FILLING === 1 lb lean ground turkey 1/2 cup chopped onion 1 cup chopped green pepper 1/2 cup tomato paste 1/2 tsp chili powder 1 tbsp cumin 1 tbsp garlic powder 1 tsp onion salt 3 medium tomatoes, chopped 1 1/2 cup whole kernel corn === CRUST === 1/2 cup flour 1/2 cup cornmeal 2 tbsp sugar 1 1/2 tsp baking powder 1 tbsp margarine, melted 1/2 cup skim milk 1 egg white === TOPPING === 1/4 cup shredded Cheddar cheese
Instructions:
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. Comments: 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.
Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-27-1999 by Joe Comiskey - jcomiskey@krypto.net"
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Per serving: 302 Calories (kcal); 10g Total Fat; (28% calories from fat); 22g Protein; 34g Carbohydrate; 54mg Cholesterol; 697mg Sodium Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 3 meat, 2 starch and 3 vegetable. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00
Servings: 6
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Turkey Information
Turkey is a delicious, versatile protein that can be included in most diets.
Turkey is the perfect meat if you are counting carbohydrates, limiting fat intake as part of your weight loss regime.
Wild turkey is a native American bird, which was frequently eaten by Native North American Indians.
If you are seeking a healthy diet, or trying to lose weight, Turkey is the ideal meat.
Turkey is a cheap source of iron, zinc, phosphorus, potassium and B vitamins.
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