Tamale Pie For Two (ww Core)

Total Time: 55 mins Preparation Time: 15 mins Cook Time: 40 mins

Ingredients

• Servings: 2
• 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
• 2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional)

Recipe

• 1 pre-heat oven to 350 degrees.
• 2 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.
• 3 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.
• 4 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.
• 5 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.
• 6 top the casserole filling with the cornmeal mush.
• 7 bake for 25 to 30 minutes the top should be puffed and lightly browned.