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Tamale Casserole

By: Kathleen Reid

"Kathleen Reid knows how to heat up dinnertime at her Petaluma, California home. Her family-pleasing main course is guaranteed to put a little kick in your menu, too."

Rate/Review | Read Reviews (26)

Prep Time:
10 Min

Cook Time:
40 Min

Ready In:
50 Min

Servings (Help)

US Metric Calculate

Original Recipe Yield 8 servings

Ingredients

1 pound lean ground beef
1 jalapeno pepper, seeded and diced*
2 cups frozen corn, thawed
1 (28 ounce) can diced tomatoes, undrained
1 1/2 cups fat-free milk
1 cup cornmeal
1 (4 ounce) can chopped green chilies, drained
1 (2.25 ounce) can sliced ripe olives, drained
2 egg whites, lightly beaten
1 (1.25 ounce) package reduced sodium taco seasoning
1 cup shredded reduced-fat Cheddar cheese
1 cup salsa

Directions

In a large nonstick skillet, cook beef and jalapeno over medium heat until meat is no longer pink; drain. Stir in the corn, tomatoes, milk, cornmeal, chilies, olives, egg whites and taco seasoning until blended. Transfer to a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray.
Bake, uncovered, at 350 degrees F for 40 minutes. Sprinkle with cheese. Bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before cutting. Serve with salsa.

Footnotes

When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.
Nutritional Analysis: One serving (1 piece with 2 tablespoons salsa) equals 308 calories, 8 g fat (4 g saturated fat), 29 mg cholesterol, 839 mg sodium, 39 g carbohydrate, 4 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.