Low Fat Tamale Pie
Satisfy your cravings without the guilt with this flavorful and hearty Low Fat Tamale Pie! Perfect for a weeknight dinner, this healthier spin on classic tamale pie swaps in lean ground turkey and nutrient-packed black beans, colorful bell peppers, and a touch of olive oil for a lighter take on a comfort food favorite. The zesty, protein-rich filling is balanced with a tender, golden cornbread topping made with skim milk and minimal fat for a delicious, wholesome meal. Ready in under an hour and serving up to six, this one-dish wonder is ideal for busy families or meal prepping. Packed with bold flavors from chili powder, cumin, and oregano, and brimming with fresh and hearty veggies, this low-fat recipe is the ultimate crowd-pleaser without compromising your health goals.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 lb Ground turkey (93% lean)
- 1 tsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 1 large Red bell pepper, diced
- 1 large Green bell pepper, diced
- 1 can (15 oz) Black beans, rinsed and drained
- 1 cup Frozen corn
- 1 can (14.5 oz) Diced tomatoes, no salt added
- 2 tbsp Tomato paste
- 0.5 cup Low-sodium chicken broth
- 2 tsp Chili powder
- 1 tsp Ground cumin
- 1 tsp Dried oregano
- 0.5 tsp Salt
- 0.75 cup Cornmeal
- 0.25 cup All-purpose flour
- 1 tsp Baking powder
- 0.75 cup Skim milk
- 1 large Egg
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or an 8-inch square baking dish with non-stick spray and set aside.
Heat 1 teaspoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it into small pieces, until browned and cooked through, about 5-7 minutes. Remove the turkey and set aside.
In the same skillet, add the diced onion and cook for 3-4 minutes until translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the diced red and green bell peppers. Cook for 5 minutes until the peppers are tender-crisp.
Add the black beans, frozen corn, diced tomatoes, tomato paste, and cooked ground turkey back to the skillet. Stir well to combine.
Pour in the chicken broth and season with chili powder, cumin, oregano, and salt. Let the mixture simmer for 5 minutes, then pour it into the prepared baking dish and spread evenly.
To make the cornbread topping, whisk together the cornmeal, flour, and baking powder in a mixing bowl. In a separate bowl, whisk the skim milk and egg, then add the wet ingredients to the dry ingredients. Stir until just combined.
Pour the cornbread batter over the filling in the baking dish, spreading it evenly with the back of a spoon.
Bake in the preheated oven for 25-30 minutes, or until the cornbread topping is golden brown and a toothpick inserted into the center comes out clean.
Let the tamale pie cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
2553 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.3 g | 95% | |
| Saturated Fat | 17.4 g | 87% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 647 mg | 216% | |
| Sodium | 2388 mg | 104% | |
| Total Carbohydrate | 310.4 g | 113% | |
| Dietary Fiber | 57.9 g | 207% | |
| Total Sugars | 48.8 g | ||
| Protein | 168.1 g | 336% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 663 mg | 51% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 4998 mg | 106% | |
*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.
