This south-of-the-border meal uses both frozen and canned corn.
1 1/2 cups onions, finely chopped
2 green bell peppers, seeded and chopped
1 clove garlic, minced
12 ounces ground beef (85% lean)
1 package (10 ounces) frozen corn
1 can (8 ounces) tomato sauce
1/2 cup sliced, pitted ripe olives
2 tablespoons tomato paste
1 tablespoon cornmeal
1 tablespoon ground cumin
1 tablespoon Worcestershire sauce
1 1/2 teaspoons chili powder
1/2 teaspoon ground allspice
3/4 cup flour
3/4 cup cornmeal
2 teaspoons baking powder
1 can (8-ounce) corn, drained, or 1 cup cooked corn
3 tablespoons unsweetened applesauce
4 egg whites
1/2 cup skim milk
2/3 cup finely shredded reduced- fat sharp cheddar cheese
2 tablespoons canned diced green chili peppers
Filling: Lightly spray an unheated large skillet with no-stick spray. Add the onions, green peppers and garlic. Cook and stir over med heat until tender.
Add the ground beef. Cook until browned, stirring occasionally. Stir in the corn, tomato sauce, olives, tomato paste, cornmeal, cumin, Worcestershire sauce, chili powder, and allspice. Bring to a boil. Reduce the heat. Simmer, uncovered, for 30 minutes.
Lightly spray a 2 1/2-quart casserole dish with no-stick spray. Transfer the meat mix to the casserole and set aside. Preheat oven to 375 degrees.
Topping: In a medium bowl, stir together the flour, ¾ cup cornmeal, and baking powder. Set the flour mix aside.
In a blender or food processor, blend or process the canned or cooked corn and applesauce until the corn is pureed. Add the egg whites and milk. Blend or process until combined.
Add the corn mix to the flour mix. Stir just until combined. Fold in half of the cheese and all of the chili peppers.
Spread the topping over the filling and top with remaining cheese. Bake for 25-30 minutes or until golden brown. Let stand 5 minutes before serving.
You can use frozen corn in both the filling and the topping, but cook it before blending it with the applesauce to get the right texture.
As prepared, each serving contains 458 calories, 15g total fat, 48mg cholesterol, 0mg sodium, 0g total carbohydrate and 0g protein.