Skillet Tamale Pie

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.

Yield: Makes 6 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 387
  • Calories from fat: 30%
  • Protein: 31g
  • Fat: 13g
  • Saturated fat: 5.5g
  • Carbohydrate: 39g
  • Fiber: 4.2g
  • Sodium: 533mg
  • Cholesterol: 96mg

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

Preparation

  1. 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. 2. Add tomatoes (including juices), corn, and olives; bring to a boil, stirring occasionally. Add salt to taste.
  3. 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. 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.
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