Tamale Bake


Like I have said before, my number one craving in Korea is for Mexican food!  In this recipe- shredded chicken, beans and salsa are mixed together with a flaky cornbread topping  to create a fiesta (that’s Spanish for party) in your mouth!

Tamale Bake

Servings: 4

Ingredients:

-2 chicken breasts

-1 tsp olive oil

-1 can of black beans or pinto beans, drained

-2/3 cup salsa (I used pace medium)

-1/2 onion, diced

-3-4 cloves of garlic, minced

-1 chicken bouillon cube

-2-4 Tbls taco seasoning

-1/3 cup water

-1/3 cup (1 container) plain lowfat yogurt (Denmark brand is best, the only non-sweet kind in Korea that I have found), you can use low-fat sour cream if you can find it.

For Cornbread Topping:

-1/2 cup corn flour

-1/2 cup whole wheat flour

-2 Tbls sugar (coconut xylose works too)

-1 Tbls baking powder

-1/2 tsp salt

-1 1/2 Tbls butter

-1/4 cup shredded cheese (I used cheddar)

-1/3 cup low-fat milk

Directions

1) Brush the chicken breasts with the olive oil, salt and pepper.  Bake in the oven at 215 degrees Celsius for 25-30 minutes until they are firm and no longer pink in the middle.  Set aside and let cool, then shred the chicken between your fingers.

2) Mix the flours, sugar, baking powder and salt together in a bowl.  Cut in the butter with two forks until there are no longer large chunks.  Add the cheese and milk, mix just until combined.

3) Saute the onion and garlic in a little oil (1 tsp) for about 2 minutes over medium-high heat.  Add the salsa, beans, chicken bouillon, taco seasoning and water to the pan.  Let the mixture simmer for about 2-3 minutes until it thickens slightly.  Add the shredded chicken and remove from the heat.

Chicken Mixture

4) Pour the chicken mixture in an oven safe dish.

5) Mold your cornbread dough to fit the top of your dish, then lay it on top.

6) Place the dish in the over and bake at 220 degrees Celsius for about 12-15 minutes until the cornbread is golden brown on top and the chicken mixture is bubbling in the bottom.

Serve with a scoop of plain yogurt on top and enjoy!

Tamale Bake2

Below are the ingredients used in this recipe.  All ingredients can be found at Home Plus, except the taco seasoning, which can be purchased on ezshopkorea.com.

Black BeansSalsaChicken Bouillon

Whole Wheat FlourBaking PowderCorn Flour

Taco SeasoningDenmark Plain YogurtHome Butter

Nutrition Information

For 1 Serving (1/4): 410 Calories, 9.2 g Fat, 4.7 g Saturated Fat, 55 mg Cholesterol, 1,407 mg Sodium, 55.2 g Carbohydrates, 6.7 g Fiber, 10.3 g Sugars, 23.7 g Protein.

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