Chicken Tamale Pie For 2 (Ww Core) - cooking recipe

Ingredients
    cooking spray
    1/4 cup onion, small dice
    2 tablespoons green peppers or 2 tablespoons red peppers, small dice
    1 small garlic clove, minced
    1 tablespoon fat free chicken broth
    3 ounces cooked boneless skinless chicken breasts (comes to a loose 3/4 cup) or 3 ounces cooked boneless skinless chicken thighs, shredded or diced small (comes to a loose 3/4 cup)
    1/4 cup fat free chicken broth
    1 teaspoon chili powder
    1/4 teaspoon cumin
    1/3 1/3 cup red beans or 1/3 cup kidney bean, rinsed and drained
    1/2 cup canned diced tomato, measure with juice
    1/2 cup frozen corn
    3 tablespoons yellow cornmeal (divided)
    1 pinch salt
    1/2 cup nonfat milk or 1/2 cup low-fat milk
    1 egg white
    2 tablespoons soy cheddar cheese (optional) or 2 tablespoons cheddar cheese, shredded (optional)
Preparation
    Pre-heat oven to 350 degrees.
    Prepare a non-stick skillet, with a light coating of cooking spray. Add the onions and green peppers and cook for a minute. Add 1 tablespoon of broth and cook an additional 2 minutes until the vegetables have softened.
    Add the shredded chicken, chili powder, cumin and broth and stir until the broth is heated. Now add the tomatoes, corn, beans and 1/2 tablespoon of corn meal. Bring the mixture to a simmer. Transfer to a one quart casserole.
    Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until you have a thickened mush. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
    In a small bowl beat the egg whites by hand until foamy. Slowly add in the corn meal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
    Top the casserole with the cornmeal mush.
    Place the casserole on a cookie sheet to catch drips and place in the oven. Bake for 25 to 30 minutes the top should be puffed and lightly browned.

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