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Shrimp Mango Tamale Pie – A Weight Loss Recipe to Spice Up Your Meal Plan

Last Updated on November 10, 2024 by Arif Chowdhury

If you’re looking for a recipe that combines comfort food with a unique tropical twist, this Shrimp Mango Tamale Pie is just what you need. Imagine a cornbread crust topped with tender shrimp, juicy mango, and a bold, spiced tomato-pepper sauce.

Not only does this dish burst with flavor, but it’s also a light option that won’t weigh you down, making it ideal for weight loss.

This tamale pie might sound indulgent, but it’s carefully balanced with healthy ingredients that support your goals.

Plus, it’s rich in protein from shrimp, fiber from the cornbread and veggies, and a refreshing sweetness from mango. Whether you’re counting calories or simply looking for a satisfying, nutritious meal, this Shrimp Mango Tamale Pie hits the spot.

Why This Recipe Works for Weight Loss

Shrimp is low in calories yet packed with protein, making it an excellent option for those looking to feel full and satisfied without overindulging. Just a 3-ounce serving of shrimp has about 20 grams of protein and only around 84 calories.

Mango adds a natural sweetness that balances the spice without any need for added sugars. Mangos are also a great source of fiber and essential vitamins like A, C, and E, which help keep the immune system strong and promote healthy skin.

Cornbread crust is a lighter base compared to heavier doughs or pasta, providing just enough carbs to give energy without unnecessary excess. Using whole-grain cornmeal boosts fiber, which can help control hunger and promote better digestion.

Ingredients for Shrimp Mango Tamale Pie

Before we get started, let’s gather everything you need for this amazing dish:

For the Cornbread Crust

  • 1 cup cornmeal (preferably whole grain for extra fiber)
  • ½ cup whole wheat flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 1 cup unsweetened almond milk (or other milk of choice)
  • 1 large egg
  • 1 tablespoon olive oil or melted coconut oil

For the Shrimp-Mango Filling

  • 1 lb. shrimp, peeled and deveined
  • 1 medium mango, peeled and diced
  • 1 red bell pepper, diced
  • 1 cup tomatoes, diced (or canned, no added salt)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 jalapeño, minced (optional, for heat)
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • Salt and pepper, to taste
  • Fresh cilantro, for garnish

Step-by-Step Recipe Instructions

Follow these easy steps to make your Shrimp Mango Tamale Pie:

1. Preheat the Oven

Preheat your oven to 400°F (200°C). Grease a 9-inch pie dish or baking pan to prevent sticking.

2. Prepare the Cornbread Crust

  • In a mixing bowl, combine the cornmeal, whole wheat flour, baking powder, and salt.
  • In a separate bowl, whisk together the almond milk, egg, and oil.
  • Pour the wet ingredients into the dry ingredients and stir until just combined.
  • Spread the cornbread batter evenly over the bottom of your greased pie dish. Set aside.

3. Cook the Filling

  • In a large skillet, heat a bit of olive oil over medium heat.
  • Add the chopped onion and garlic. Sauté until softened, about 3 minutes.
  • Add the bell pepper, jalapeño, tomatoes, smoked paprika, cumin, and chili powder. Cook for another 5 minutes, until the mixture is soft and fragrant.
  • Add the shrimp to the skillet and cook for 3-4 minutes, or until they turn pink and are cooked through.
  • Stir in the mango cubes and let them heat through for about a minute. Season with salt and pepper to taste.

4. Assemble the Tamale Pie

  • Carefully spoon the shrimp-mango filling on top of the cornbread crust in the pie dish.
  • Spread it out evenly and gently press it down.

5. Bake

Bake in the preheated oven for about 20 minutes, or until the cornbread is golden and cooked through.

6. Garnish and Serve

Once baked, garnish with freshly chopped cilantro. Let the pie cool for a few minutes before slicing. Serve warm and enjoy every tropical, spiced bite!

Nutritional Highlights

Each serving of this Shrimp Mango Tamale Pie is packed with protein and essential nutrients:

  • Protein-rich shrimp keeps you full longer and boosts muscle recovery, which is key for anyone on a weight loss journey.
  • The fiber from whole grain cornmeal and fresh vegetables aids in digestion and reduces the risk of overeating.
  • Just one serving provides around 30% of your daily Vitamin C needs, which helps with metabolism and supports a healthy immune system.

Tips to Make It Your Own

If you’d like a bit more spice, don’t hesitate to add extra jalapeños or even a sprinkle of red pepper flakes to the filling. For a lower-carb option, you could try a cauliflower crust as an alternative to cornbread.

Conclusion

This Shrimp Mango Tamale Pie is more than just a meal; it’s a culinary escape with vibrant flavors that transport you to a tropical paradise—all while keeping you on track with your weight loss goals.

Simple, fresh ingredients and a unique combination of flavors make it a recipe worth adding to your weekly rotation.

So, why not try this recipe and see just how delicious healthy eating can be?