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Tuesday, April 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Tamale Chicken Potpies - 28g Carbs, 3g Fiber

Tamale Chicken Potpies - 28g Carbs, 3g Fiber

From: Cooking Light - November 2014 VIA www.myrecipes.com
Total time: 43 min
Hands-on: 28 min
Total: 43 min
Serves: 4

2 tsp canola oil
1 cup chopped onion
12 oz ground chicken
1 Tbsp ground cumin
1/2 tsp chili powder
1/2 tsp salt, divided
1 cup chopped zucchini
3/4 cup fresh corn kernels
1 (10-oz can) diced tomatoes and green chiles, undrained
1 (8-oz can) unsalted tomato sauce
Cooking spray
1/2 cup coarsely ground yellow cornmeal
1 1/2 cups water, divided
3 oz Monterey Jack cheese, shredded and divided (about 3/4 cup)

1. Preheat oven to 400°.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add chicken; cook 3 minutes, stirring to crumble. Stir in cumin, chili powder, and 1/4 tsp salt; cook 1 minute. Add zucchini, corn, tomatoes, and tomato sauce; bring to a boil. Reduce heat; simmer 8 minutes, stirring occasionally. Divide chicken mixture evenly among 4 (10-oz) ramekins coated with cooking spray. Place ramekins on a jelly-roll pan.

3. Place remaining 1/4 tsp salt, cornmeal, and 1/2 cup water in a medium bowl, stirring to combine. Bring remaining 1 cup water to a boil in a medium saucepan. Gradually add cornmeal mixture to pan; cook 3 minutes or until thickened, stirring frequently. Stir in 2 oz cheese. Divide cornmeal mixture evenly among ramekins. Sprinkle evenly with remaining 1 ounce cheese. Bake at 400° for 15 minutes or until light golden brown.

Serve these individual potpies with a side of spicy black beans: Heat 2 tsp canola oil in a medium saucepan over medium heat. Add 1/2 cup diced green bell pepper and 2 minced garlic cloves; sauté until soft. Stir in 1 (15oz can) rinsed and drained black beans, 1 Tbsp fresh lime juice, and 1/2 tsp grated lime rind; cook until thoroughly heated (about 5 minutes). Stir in 1/2 tsp crushed red pepper, if desired.

Serves: 4
Nutrition per Serving: 355 Calories, 16.8g Fat, 6.4g Sat Fat, 6.6g Mono Fat, 2.5g Poly Fat, 92mg Cholesterol, 24g Protein, 28g Carbs, 3g Fiber, 3mg Iron, 493mg Sodium, 194mg Calcium