After spending the past two nights eating out, I was craving a home cooked meal. I had dog-eared this recipe in the October 2006 issue of cooking light. It really was quite easy to put together, and because of the absence of cheese which usually dominates dishes of this nature, it's actually very low in fat and calories. I recommend it for anyone that wants a satisfying low fat meal.
1 cup chopped onion
3/4 cup chopped red bell pepper
4 garlic cloves, minced
1 pound ground turkey breast
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon salt
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (15-ounce) can kidney beans, rinsed and drained
1 cup all-purpose flour (about 4 1/2 ounces)
3/4 cup yellow cornmeal
1 teaspoon sugar
1 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup low-fat buttermilk
1 large egg, lightly beaten
Preheat oven to 425°.
To prepare filling, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey; cook 5 minutes or until turkey loses its pink color. Add chili powder, oregano, 1/2 teaspoon salt, tomatoes, and beans; cook 3 minutes. Spoon turkey mixture into an 11 x 7-inch baking dish coated with cooking spray.
To prepare topping, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, sugar, baking powder, 1/2 teaspoon salt, and baking soda in a bowl. Combine buttermilk and egg; add to dry ingredients, stirring just until moist. Spread cornmeal mixture evenly over turkey mixture. Bake at 425° for 18 minutes or until topping is golden.
Yield: 6 servings (serving size: 1 3/4 cups)
NUTRITION PER SERVING
CALORIES 329(8% from fat); FAT 3g (sat 0.9g,mono 0.5g,poly 0.4g); PROTEIN 27.6g; CHOLESTEROL 67mg; CALCIUM 120mg; SODIUM 705mg; FIBER 6.8g; IRON 2.4mg; CARBOHYDRATE 47.6g