Healthier Tamale Casserole
"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."
- Ready In:
- 25mins
- Ingredients:
- 15
- Serves:
-
6
ingredients
-
Crust
- 1 (1 7/8 cup) can butter beans (drained and rinsed)
- 2 tablespoons nonfat milk
- 0.5 (14 3/4 ounce) can creamed corn
- 1⁄3 cup egg substitute
- 1⁄4 cup masa harina flour, de harina
- 1⁄4 cup cornmeal (yellow)
- 3⁄4 teaspoon baking powder
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1⁄2 teaspoon chili powder
- 1⁄4 teaspoon red pepper
- 1⁄4 teaspoon salt
-
Topping
- 1 (10 ounce) can red enchilada sauce
- 2 cups cooked shredded chicken
- 1⁄2 cup cheddar cheese (shredded 2%)
directions
- Puree the butter beans with the milk until smooth.
- 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).
- Bake at 400F for ~15 min or until the crust is brown and set.
- 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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RECIPE SUBMITTED BY
Kleyt
United States
A little over a year ago, I finished my Ph.D. in molecular pharmacology and moved to the metro Atlanta area. This is my first time living in the south, and I love it. It has been so much fun learning about and eating good southern cooking. I work at a lab at an area university and am grateful that I have people who are willing to eat everything I want to bake. I love baking new recipes, but there are only so many sweets two people can eat, so it's nice that I have somewhere to try out new ideas. I think the only drawback to living around Atlanta is the traffic. It's amazing how many expensive cars apparently aren't equipped with turn signals :)
