Chicken, Vegetable, and Corn Bread Casserole

Chicken, Vegetable, and Corn Bread Casserole
Chicken, Vegetable, and Corn Bread Casserole

PREP TIME

15

minutes

TOTAL TIME

40

minutes

SERVINGS

4

servings

PREP TIME

15

minutes

TOTAL TIME

40

minutes

SERVINGS

4

servings

Ingredients

  • 2

    (8 oz) cans no salt added tomato sauce

  • 1

    green bell pepper, diced

  • 1

    large onion, diced

  • 2

    tsp sugar

  • 1/2

    tsp dried oregano

  • 1

    cup frozen corn kernels

  • 3/4

    tsp salt

  • 1

    pound skinless boneless chicken, cut into 2 inch pieces

  • 1/3

    cup yellow cornmeal

  • 1/3

    cup flour

  • 1/2

    tsp baking powder

  • 1/4

    tsp baking soda

  • 1/2

    cup low fat buttermilk

  • 1

    tsp vegetable oil

  • 1

    egg white

Directions

Preheat oven to 300. In a medium saucepan, combine the tomato sauce, bell pepper, onion, 1 tsp of the sugar, and oregano. Bring to a boil over medium high heat, reduce to a simmer, and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Stir in the corn and 1/2 tsp of the salt. Return to a boil, add the chicken and cook for 1 minute. Spoon the chicken mixture into a 9 inch pie pan. In a medium bowl, combine the cornmeal, flour, baking powder, baking soda, the remaining 1 tsp sugar, and the remaining 1/4 tsp salt. Stir in the buttermilk, oil, and egg white until just combined. Spoon the cornmeal mixture onto the center of the chicken mixture. Place the pie pan on a baking sheet and bake the casserole for 20 - 25 minutes, or until the chicken is cooked through and the corn bread is golden brown. Nutrition: 1/4: 7 g fat, 347 calories, 1.5 g sat fat, 42 g carb, 30 g protein, 95 mg chol, 721 mg sodium.

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