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The Cardiologist's Wife - Heart Healthy Recipe for Tamale Pie! When you are trying to stick to a healthier diet, it may seem like there is nothing really good you can eat and you end up feeling cheated and frustrated. Mexican food with lots of chips, sour cream and ooey, gooey cheese may seem out of the question but you can usually tweak recipes so that they are better for you while still satisfying your craving. Take tamale pie with cornbread crust for example. You could substitute non fat plain yogurt for the full fat sour cream (yogurt tastes better than non fat sour cream) and cut two cups of cheese back to one cup. If you use a strong tasting cheese, like sharp cheddar instead of mild, you won’t notice the difference. Make sure you select the leanest ground meat, whether you choose turkey or beef and drain it well after browning to get rid of even more fat. Next add extra vegetables to the mix. My version has fresh cilantro, one onion, one bell pepper, one diced avocado, green onions and one 16 ounce can of diced fire roasted tomatoes. Skip the chips this time as they are loaded with salt and empty calories. I also add a drained can of pinto beans for more protein and fiber. If you’d like to save yourself even more calories, forgo the cornbread crust and just use refried beans for the bottom. A one eighth serving has about 400 calories. Tamale Pie Crust Pie Filling Heat olive oil in a large skillet over medium high heat. Sauté onions and bell pepper until just starting to brown, about 5 minutes. Add ground meat and sauté until meat is cooked through, adding garlic near the end. Drain well. Add tomatoes with juice, beans and spices and simmer 5 to 10 minutes. Top cornbread with meat mixture and shredded cheese. Cover with foil and bake until the cheese is melted, about 20 minutes. Top with cilantro, green onions and diced avocado. NOTE: Always read your recipe through and make sure you have the key ingredients, don’t just assume you have them. Also make sure you have the correct sized dish. I accidentally used a smaller pan and couldn’t fit all the meat filling on top. It was still darn good despite a few mishaps. [+] add comment |