CRAZYCOOKER
New member
Crust
olive oil cooking spray
5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth
2 1/4 cups (310 g) stone-ground yellow corneal
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) cayenne pepper
Filling
1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
1 cup (164 g) fresh or thawed frozen corn kernels
1 medium onion, chopped
1 medium fresh tomato, chopped
2 medium tomatillos, husked and chopped
2 jalapeño chile peppers, seeded and minced
2 large cloves garlic, minced
2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) ground cumin
1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/4 cup (60 g) shredded reduced fat Monterey jack cheese
1. Preheat oven to 450°F (230°C), Gas Mark 8.
2. Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.
3. To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
4. To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.
5. Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.
Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium
Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable
olive oil cooking spray
5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth
2 1/4 cups (310 g) stone-ground yellow corneal
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) cayenne pepper
Filling
1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
1 cup (164 g) fresh or thawed frozen corn kernels
1 medium onion, chopped
1 medium fresh tomato, chopped
2 medium tomatillos, husked and chopped
2 jalapeño chile peppers, seeded and minced
2 large cloves garlic, minced
2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) ground cumin
1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/4 cup (60 g) shredded reduced fat Monterey jack cheese
1. Preheat oven to 450°F (230°C), Gas Mark 8.
2. Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.
3. To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
4. To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.
5. Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.
Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium
Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable
