Chicken, Vegetable, and Corn Bread Casserole
By Melzie
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
Details
Servings 4
Preparation time 15mins
Cooking time 40mins
Preparation
Step 1
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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