Comforting Chicken Tamale Pie
Our dietitians' favourite
This recipe is taken from the 2016 Milk Calendar. After an afternoon in the great outdoors, this ultra-comfort food is the piping hot way to end the day. Just one taste and it’s sure to become an instant winter classic.
- Prep: 10 min
- Cooking: 30 min
Ingredients
- Filling
- 1 small deli-cooked chicken
- 1 red bell pepper diced
- 1/2 cup (125 mL) salsa
- 1 cup (250 mL) frozen corn
- 1/3 cup (75 mL) coarsely chopped cilantro
- 1 tbsp (15 mL) Butter
- 1 small onion diced
- 1 clove garlic minced
- 1 tbsp (15 mL) all-purpose flour
- 1 cup (250 mL) Milk
- 1 cup (250 mL) shredded Canadian Aged Cheddar
- Topping
- 1 1/2 cups (375 mL) Milk
- 1 tbsp (15 mL) Butter
- 1/2 tsp (2 mL) salt
- 1/2 cup (125 mL) cornmeal
- 1 cup (250 mL) shredded Canadian Aged Cheddar
- 2 eggs lightly beaten
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Preparation
Filling:
Preheat oven to 425°F (220°C). Discard chicken skin and remove meat from bones. Shred meat into long bite-size pieces. Place in a large bowl along with red pepper, salsa, corn and cilantro.
Melt butter in a medium saucepan over medium heat. Add onion and garlic; sauté for a couple of min until soft. Sprinkle with flour. Whisk about 1 min, then gradually whisk in milk. Bring to a boil, then reduce heat. Whisk for 2 to 3 min until smooth and thickened. Remove from heat and stir in Cheddar. Add to chicken mixture; stir to mix.
Scrape mixture into a 10-inch (25 cm) square casserole dish.
Topping:
In the same pan that you’ve just used for cheese sauce (no need to clean), bring milk, butter and salt to a boil. Gradually whisk in cornmeal. Whisk continuously until thickened, about 3 min. Remove from heat. Stir in Cheddar, then one at a time, stir in eggs.
Using a large spoon, dollop over chicken mixture, then spread to barely cover. Bake for 15 to 20 min until hot in centre.
Tips
Cornmeal is usually found in the baking or pasta section of the supermarket.
Add chopped jalapeno to cornmeal topping. Use mild, medium or hot salsa depending on your family’s preference.
Nutritional information
Per serving| Energy: | 453 Calories |
| Protein: | 38 g |
| Carbohydrate: | 23 g |
| Fat: | 23 g |
| Fibre: | 2.2 g |
| Sodium: | 618 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 37 % / 406 mg |
| Phosphorus: | 47 % |
| Selenium: | 79 % |
| Vitamin B12: | 66 % |
| Vitamin C: | 49 % |
