High Protein Tamale Pie
Elevate your weeknight dinners with this High Protein Tamale Pie, a hearty baked dish packed with lean ground turkey, fiber-rich black beans, and vibrant vegetables. Infused with warming spices like cumin, chili powder, and paprika, this one-pan recipe offers bold Tex-Mex flavors in a nutritious package. Topped with a creamy, cheesy cornmeal crust and baked to golden perfection, it's a satisfying and wholesome twist on classic tamale pie. Ready in under an hour, this protein-rich meal is perfect for feeding the whole family or meal prepping for the week. Don’t forget the fresh cilantro garnish for a pop of color and extra flavor!
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 pound Ground turkey (lean, 93% lean or higher)
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 1 medium Red bell pepper, diced
- 1 cup Black beans, drained and rinsed
- 14.5 ounces Diced tomatoes with green chilies (undrained)
- 2 tablespoons Tomato paste
- 1 teaspoon Ground cumin
- 2 teaspoons Chili powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 1 cup Cornmeal
- 2 cups Low-sodium chicken broth
- 1 cup Shredded sharp cheddar cheese
- 2 tablespoons Cilantro, chopped (for garnish, optional)
Instructions
Preheat your oven to 375°F (190°C).
Heat the olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a wooden spoon, about 5-6 minutes.
Add the diced onion, minced garlic, and red bell pepper to the skillet. Cook until the vegetables are softened, about 5 minutes.
Stir in the black beans, diced tomatoes with green chilies (undrained), tomato paste, cumin, chili powder, paprika, and salt. Simmer for 5 minutes, allowing the flavors to meld.
While the filling simmers, prepare the cornmeal topping. In a medium saucepan, bring the chicken broth to a boil. Gradually whisk in the cornmeal, stirring constantly to prevent lumps. Reduce the heat to low and cook until the mixture thickens, about 3-4 minutes.
Spread the turkey mixture evenly into a greased 9x13-inch baking dish. Pour the cornmeal mixture over the top and spread it evenly with a spatula.
Sprinkle the shredded cheddar cheese over the cornmeal crust.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
Let the tamale pie cool for 5-10 minutes before serving. Garnish with chopped cilantro, if desired.
Nutrition Facts
Calories |
2694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.9 g | 143% | |
| Saturated Fat | 40.9 g | 204% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 4524 mg | 197% | |
| Total Carbohydrate | 255.6 g | 93% | |
| Dietary Fiber | 42.0 g | 150% | |
| Total Sugars | 27.9 g | ||
| Protein | 170.1 g | 340% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1132 mg | 87% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 3594 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
