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Skillet Tamale Pie

Yield Makes 6 servings
Notes: If your frying pan is not big enough to add the topping in step 3, transfer hot meat mixture in step 2 to a hot, shallow 3-quart casserole (warm in oven as it preheats), then continue.

Ingredients

  • 1 onion (8 oz.), peeled and chopped
  • 1 pound ground lean (7% fat) beef or turkey
  • 1 tablespoon chili powder
  • 1 teaspoon cumin seeds
  • 2 cans (14 1/2 oz. each) salt-free diced tomatoes
  • 2 cups frozen corn kernels
  • 1 can (2 1/4 oz.) sliced black ripe olives, drained
  • About 1/4 teaspoon salt
  • 1 large egg
  • 1 large egg white
  • 1 1/2 cups shredded reduced-fat cheddar cheese (about 6 oz.)
  • 1 cup nonfat milk
  • 1 cup yellow cornmeal
  • 1/2 teaspoon baking powder

Nutrition Information

  • calories 387
  • caloriesfromfat 30 %
  • protein 31 g
  • fat 13 g
  • satfat 5.5 g
  • carbohydrate 39 g
  • fiber 4.2 g
  • sodium 533 mg
  • cholesterol 96 mg

How to Make It

  1. In an 11- to 12-inch ovenproof frying pan (2 to 3 in. deep, 2 1/2- to 3-quart capacity) over high heat, stir onion, beef, chili powder, and cumin seeds until beef is crumbled and lightly browned, 6 to 8 minutes.

  2. Add tomatoes (including juices), corn, and olives; bring to a boil, stirring occasionally. Add salt to taste.

  3. Meanwhile, in a bowl, whisk together egg, egg white, 1/2 cup cheese, milk, cornmeal, baking powder, and 1/4 teaspoon salt until well blended (mixture will be thin). Pour evenly over hot meat mixture. Sprinkle evenly with remaining 1 cup cheese.

  4. Bake in a 400° regular or convection oven until the top feels firm when lightly touched, about 15 minutes. Scoop out servings with a large spoon. Add salt to taste.