Рецепт Chicken And Corn Tamale Pie
Порций: 1
Ингредиенты
- extra virgin olive oil cooking spray
- 5 1/4 c. (1260 ml) 98% fat free, low sodium canned chicken broth
- 2 1/4 c. (310 g) stone-grnd yellow corneal
- 1 tsp (5 ml) grnd cumin
- 1/2 tsp (2.5 ml) salt (optional)
- 1/4 tsp (1.25 ml) cayenne pepper
- 1 1/2 lb (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1 inch (2.5 cm) cubes
- 1 c. (164 g) fresh or possibly thawed frzn corn kernels
- 1 med onion, minced
- 1 med fresh tomato, minced
- 2 med tomatillos, husked and minced
- 2 x jalapeno chili peppers, seeded and chopped
- 2 lrg cloves garlic, chopped
- 2 Tbsp. (18 g) golden brown raisins, plumped in
- 2 Tbsp. (30 ml) dry white wine or possibly unsweetened apple juice
- 1 Tbsp. (15 ml) chili pwdr
- 1/2 tsp (2.5 ml) grnd cumin
- 1 Tbsp. (15 ml) minced fresh oregano or possibly 1 tsp. (5 ml) crushed dry
- 1/4 c. (60 g) shredded reduced fat Monterey jack cheese Preheat oven to 450 F (230 C), Gas Mark 8.
Инструкции
- Coat a 10 inch (25 cm) round casserole which's at least 2 inches (5 cm) deep with cooking spray. Set aside.
- To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, till thickened, 10 to 12 min. Immediately spread mix to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
- To make filling: Lightly coat a large nonstick skillet with cooking spray.
- Place over medium-high heat. Add in chicken and saute/fry till brown on all sides, about 5 min. Add in corn, onion, tomato, tomatillos, jalapenos, garlic, raisins with their liquid, chili pwdr, cumin, oregano, and cheese. Stir till well blended.
- Spoon mix into prepared casserole and bake, uncovered, for 25 to 30 min, till crust is golden and filling is bubbly. Remove from oven and let stand on a wire rack for 10 min before cutting into wedges to serve.
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Nutrition Facts
Amount Per Recipe | %DV |
---|---|
Recipe Size 2185g | |
Calories 1099 | |
Calories from Fat 230 | 21% |
Total Fat 25.86g | 32% |
Saturated Fat 9.82g | 39% |
Trans Fat 0.13g | |
Cholesterol 282mg | 94% |
Sodium 2121mg | 88% |
Potassium 3551mg | 101% |
Total Carbs 79.27g | 21% |
Dietary Fiber 12.0g | 40% |
Sugars 28.26g | 19% |
Protein 142.86g | 229% |