Chicken Tamale Pie For 2 (Ww Core)

• 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)

1. Pre-heat oven to 350 degrees.
2. 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.
3. 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.
4. 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.
5. 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.
6. Top the casserole with the cornmeal mush.
7. 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.

cooking spray, onion, green peppers, garlic, chicken broth, chicken breasts, chicken broth, chili powder, cumin, red beans, tomato, frozen corn, yellow cornmeal, salt, nonfat milk, egg, cheddar cheese

Taken from www.food.com/recipe/chicken-tamale-pie-for-2-ww-core-225241 (may not work)