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Healthier Tamale Casserole

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“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.”

Ingredients Nutrition


  1. Puree the butter beans with the milk until smooth.
  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. Bake at 400F for ~15 min or until the crust is brown and set.
  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.

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