Healthier Tamale Casserole
Transform your weeknight dinner routine with this Healthier Tamale Casserole, a wholesome twist on a comfort food favorite. This hearty dish combines a flavorful layer of lean ground turkey, black beans, and colorful veggies like corn and tomatoes, all seasoned with warm spices like cumin and chili powder. Topped with a golden, homemade cornbread batter made from yellow cornmeal and whole wheat flour, and finished with a sprinkle of reduced-fat cheddar, this casserole is a satisfying meal that's also guilt-free. Perfectly baked in just 30 minutes, it's easy to make, packed with protein, and bursting with Tex-Mex flavors. Garnished with fresh cilantro, this casserole is ideal for healthy family dinners or meal prep. Enjoy the taste of tamales with a nutritious, low-fat twist!
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Recipe Information
Ingredients
- 1 cup Yellow cornmeal
- 0.5 cup Whole wheat flour
- 1 teaspoon Baking powder
- 1 teaspoon Chili powder
- 1 cup Unsweetened almond milk (or any plant-based milk)
- 1 large Egg
- 2 tablespoons Olive oil
- 1 pound Lean ground turkey (or ground chicken)
- 3 cloves Garlic, minced
- 1 medium Yellow onion, diced
- 14.5 ounces Diced tomatoes (low sodium, canned or fresh)
- 15 ounces Canned black beans, rinsed and drained
- 1 cup Frozen corn kernels
- 1 teaspoon Cumin
- 1 teaspoon Salt
- 1 cup Shredded cheddar cheese (reduced fat)
- 0.25 cup Fresh cilantro, chopped
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish lightly with cooking spray or olive oil.
In a medium bowl, whisk together the cornmeal, whole wheat flour, baking powder, and chili powder. Add the almond milk, egg, and olive oil, whisking until a thick batter forms. Set aside.
Heat a large skillet over medium-high heat. Add the ground turkey and cook until browned, about 5-7 minutes, breaking it into crumbles as it cooks.
Add the minced garlic and diced onion to the skillet. Sauté for 3-4 minutes, or until softened and fragrant.
Stir in the diced tomatoes, black beans, frozen corn, cumin, and salt. Simmer the mixture for 5 minutes, allowing the flavors to blend.
Pour the meat and vegetable mixture evenly into the greased baking dish.
Spread the cornmeal batter on top of the filling, using a spatula to distribute it evenly across the surface.
Sprinkle the shredded cheddar cheese evenly over the cornmeal layer.
Bake the casserole in the preheated oven for 20-25 minutes, or until the topping is golden brown and the casserole is bubbling around the edges.
Remove from the oven and let the casserole cool for 5-10 minutes before slicing.
Garnish with chopped fresh cilantro before serving. Enjoy your healthier tamale casserole!
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 94 mg | 31% | |
| Sodium | 785 mg | 34% | |
| Total Carbohydrate | 52.1 g | 19% | |
| Dietary Fiber | 9.7 g | 34% | |
| Total Sugars | 5.4 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 278 mg | 21% | |
| Iron | 4.2 mg | 24% | |
| Potassium | 755 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
