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    You are in: Home / Recipes / Healthier Tamale Casserole Recipe
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    Healthier Tamale Casserole

    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    5 mins

    20 mins

    Kleyt's Note:

    I wanted a tamale casserole without a lot of flour since I feel like there are a lot of empty calories. DH thought this tasted a lot closer to the steamed tamales I make when I have more time (minus the lard!). Modified from the Chicken Tamale Casserole from Cooking Light. Seasonings are approximate; flavor to taste. This also takes great with leftover pork roast in place of the chicken.

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    Units: US | Metric



    • 1 (10 ounce) can red enchilada sauce
    • 2 cups cooked shredded chicken
    • 1/2 cup cheddar cheese (shredded 2%)


    1. 1
      Puree the butter beans with the milk until smooth.
    2. 2
      Mix the bean puree, cream corn, egg substitute, masa de harina, cornmeal, baking powder, garlic, salt, and spices together and pour into a greased 7 x 11 inch baking dish (you could probably use a 9 x 13 inch pan, but it will result in a thinner crust. You will need to adjust the baking time accordingly).
    3. 3
      Bake at 400F for ~15 min or until the crust is brown and set.
    4. 4
      Spread the chicken over the crust, sprinkle with shredded cheese and drizzle with the enchilada sauce. Bake an additional 10-15 min (or until the cheese is sufficiently melted and the meat is hot) at 400°F.

    Ratings & Reviews:


    Nutritional Facts for Healthier Tamale Casserole

    Serving Size: 1 (199 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 184.4
    Calories from Fat 35
    Total Fat 3.9 g
    Saturated Fat 2.1 g
    Cholesterol 9.9 mg
    Sodium 940.6 mg
    Total Carbohydrate 29.6 g
    Dietary Fiber 4.7 g
    Sugars 5.0 g
    Protein 9.3 g

    The following items or measurements are not included:


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