Saturday, February 19, 2011

Chicken Tamale Casserole

I love to cook. I love to eat. I love to try new recipes. Lucky for me my husband is receptive to trying something at least once. To appreciate my husband's love of casseroles as well as my interest in eating healthy, I looked up Mexican (hubby's favorite) and came across this recipe. It's quick, SO simple, satisfying and so much easier than homemade tamales.
Now it's a household favorite :o)

Chicken Tamale Casserole
from Cooking Light

Yield: 8 servings


  • 1 cup (4 ounces) pre shredded 4-cheese Mexican blend cheese, divided (or any shredded cheese we may have...monterey jack, cheddar...both...)
  • 1/3 cup fat-free milk
  • 1/4 cup egg substitute
  • 1 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 1 (14 3/4-ounce) can cream-style corn
  • 1 (8.5-ounce) box corn muffin mix (such as Martha White)
  • 1 (4-ounce) can chopped green chiles, drained
  • Cooking spray
  • 1 (10-ounce) can red enchilada sauce (we often use homemade enchilada sauce)
  • 2 cups shredded cooked chicken breast
  • 1/2 cup fat-free sour cream


1. Preheat oven to 400°.

2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.

3. Bake at 400° for 15 minutes or until set.

Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese.

Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Nutritional Information

Calories: 354 (36% from fat)
Fat: 14.1g (sat 7.1g,mono 3.3g,poly 1.2g)
Protein: 18.9g
Carbohydrate: 36.3g
Fiber: 2.5g
Cholesterol: 58mg
Iron: 1.7mg
Sodium: 620mg
Calcium: 179mg

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