Low Fat Tamale Pie

Savor the rich and satisfying flavors of this Low Fat Tamale Pie, a healthier twist on a comfort food classic. Perfect for busy weeknights or casual family dinners, this dish combines lean ground turkey, vibrant bell peppers, black beans, and sweet corn in a zesty, tomato-based filling seasoned with chili powder and cumin. Topped with a light and fluffy cornbread crust made with skim milk and a touch of wholesome cornmeal, this recipe keeps the indulgence in check while delivering big, bold taste. Ready in under an hour and packed with fiber and protein, this skillet-to-oven meal is sure to become your new favorite guilt-free indulgence. Perfect for meal prep, it serves six hearty portions and pairs beautifully with a fresh green salad or a dollop of plain Greek yogurt.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Stir in the diced red and green bell peppers. Cook for 5 minutes until the peppers are tender-crisp.

Step 5

Add the black beans, frozen corn, diced tomatoes, tomato paste, and cooked ground turkey back to the skillet. Stir well to combine.

Step 6

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.

Step 7

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.

Step 8

Pour the cornbread batter over the filling in the baking dish, spreading it evenly with the back of a spoon.

Step 9

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.

Step 10

Let the tamale pie cool for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(2517.2g)

Amount per serving	% Daily Value*
Calories	2553.2

Total Fat 74.3g	0%
Saturated Fat 17.4g	0%
Polyunsaturated Fat 3.3g
Cholesterol 646.8mg	0%
Sodium 2388.4mg	0%
Total Carbohydrate 310.4g	0%
Dietary Fiber 57.9g	0%
Total Sugars 48.8g
Protein 168.1g	0%

Vitamin D 134.3IU	0%
Calcium 663.3mg	0%
Iron 26.3mg	0%
Potassium 4998.3mg	0%

*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.

Source of Calories

Fat: 25.9%

Protein: 26.0%

Carbs: 48.1%