Skillet Tamale Pie

Gluten Free
Health score
20%
Skillet Tamale Pie
45 min.
6
379kcal

Suggestions


Are you ready to indulge in a delicious and satisfying meal that’s perfect for any occasion? Look no further than this Skillet Tamale Pie! This gluten-free dish is not only quick to prepare, taking just 45 minutes from start to finish, but it also serves up to six people, making it ideal for family dinners or gatherings with friends.

Imagine a hearty blend of lean ground beef or turkey, vibrant diced tomatoes, and sweet corn, all simmered together with aromatic spices like chili powder and cumin. This savory mixture is then topped with a creamy cornmeal batter, creating a delightful contrast of textures that will leave your taste buds dancing with joy. The final touch? A generous sprinkle of reduced-fat cheddar cheese that melts beautifully, adding a rich, cheesy flavor to every bite.

Not only is this Skillet Tamale Pie a feast for the senses, but it also boasts a balanced caloric profile, with 379 calories per serving. With a satisfying breakdown of protein, fat, and carbohydrates, it’s a meal that will keep you energized and satisfied throughout the day. Whether you’re looking for a comforting lunch, a main course for dinner, or a dish to impress your guests, this recipe is sure to become a favorite in your kitchen. So grab your frying pan and let’s get cooking!

Ingredients

  • 0.5 teaspoon double-acting baking powder 
  • 2.3 oz olives black ripe drained sliced canned
  • 29 oz tomatoes diced salt-free canned
  • tablespoon chili powder 
  • cups corn kernels frozen
  • teaspoon cumin seeds 
  • large eggs 
  • large egg whites 
  • pound ground beef 7% lean ( fat)
  • oz cheddar cheese shredded reduced-fat
  • cup skim milk 
  • oz onion peeled chopped
  • 0.3 teaspoon salt 
  • cup cornmeal yellow

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. In an 11- to 12-inch ovenproof frying pan (2 to 3 in. deep, 2 1/2- to 3-quart capacity) over high heat, stir onion, beef, chili powder, and cumin seeds until beef is crumbled and lightly browned, 6 to 8 minutes.
  2. Add tomatoes (including juices), corn, and olives; bring to a boil, stirring occasionally.
  3. Add salt to taste.
  4. Meanwhile, in a bowl, whisk together egg, egg white, 1/2 cup cheese, milk, cornmeal, baking powder, and 1/4 teaspoon salt until well blended (mixture will be thin).
  5. Pour evenly over hot meat mixture.
  6. Sprinkle evenly with remaining 1 cup cheese.
  7. Bake in a 400 regular or convection oven until the top feels firm when lightly touched, about 15 minutes. Scoop out servings with a large spoon.
  8. Add salt to taste.

Nutrition Facts

Calories379kcal
Protein32.98%
Fat25.48%
Carbs41.54%

Properties

Glycemic Index
37.63
Glycemic Load
13.06
Inflammation Score
-8
Nutrition Score
22.990869853808%

Flavonoids

Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
1.89mg
Kaempferol
0.26mg
Myricetin
0.05mg
Quercetin
8.36mg

Nutrients percent of daily need

Calories:378.68kcal
18.93%
Fat:10.93g
16.82%
Saturated Fat:3.92g
24.48%
Carbohydrates:40.1g
13.37%
Net Carbohydrates:33.65g
12.24%
Sugar:10.14g
11.27%
Cholesterol:85.05mg
28.35%
Sodium:892.18mg
38.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.83g
63.67%
Phosphorus:483.07mg
48.31%
Zinc:5.99mg
39.91%
Vitamin B6:0.75mg
37.7%
Vitamin B12:2.15µg
35.8%
Selenium:24.37µg
34.81%
Vitamin B3:6.64mg
33.22%
Vitamin B2:0.47mg
27.84%
Iron:4.96mg
27.55%
Calcium:270.49mg
27.05%
Fiber:6.45g
25.79%
Potassium:875.73mg
25.02%
Manganese:0.43mg
21.7%
Magnesium:86.46mg
21.61%
Vitamin C:16.45mg
19.94%
Vitamin B1:0.25mg
16.48%
Vitamin A:814IU
16.28%
Vitamin E:2.33mg
15.52%
Folate:59.96µg
14.99%
Copper:0.29mg
14.64%
Vitamin B5:1.4mg
13.95%
Vitamin K:6.18µg
5.88%
Vitamin D:0.72µg
4.8%
Source:My Recipes