Low Fat Tamale Casserole
Transform your weeknight dinner routine with this irresistible Low Fat Tamale Casserole, a lighter take on a classic comfort dish. Packed with lean ground turkey, protein-rich black beans, sweet corn kernels, and a spicy kick from diced tomatoes with green chilies, this casserole is layered with flavor while staying health-conscious. The tender cornmeal topping, made with almond milk and egg whites, keeps the dish moist yet guilt-free, while a sprinkle of low-fat shredded cheddar cheese delivers the perfect touch of indulgence. Ready in under an hour and serving up to eight, this one-pan recipe is both family-friendly and ideal for meal prep. Garnish with fresh cilantro for a vibrant finish and enjoy a hearty, low-fat meal that doesn't skimp on taste. Perfect for fans of tamale-inspired flavors and healthy casseroles, this recipe is sure to become a staple in your kitchen!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 spray coat cooking spray
- 1 cup cornmeal
- 0.5 cup all-purpose flour
- 1 teaspoon baking powder
- 0.5 teaspoon salt
- 1.5 cups unsweetened almond milk (or other low-fat milk alternative)
- 3 large egg whites
- 1 cup low-fat shredded cheddar cheese
- 1 pound lean ground turkey (93% lean or higher)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 15-ounce can canned diced tomatoes with green chilies
- 2 tablespoons tomato paste
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 15-ounce can black beans, drained and rinsed
- 1 cup frozen corn kernels
- 2 tablespoons fresh cilantro, chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with cooking spray.
In a medium bowl, whisk together the cornmeal, all-purpose flour, baking powder, and salt.
Add the almond milk and egg whites to the dry ingredients and whisk until combined. Set the mixture aside.
In a large skillet over medium heat, cook the lean ground turkey until browned and cooked through, breaking it into small pieces with a spoon. Drain any excess fat.
Add the chopped onion and minced garlic to the skillet and cook for 3-4 minutes until the onion is soft and translucent.
Stir in the diced tomatoes with green chilies (including the liquid), tomato paste, chili powder, cumin, black beans, and frozen corn. Cook for an additional 5 minutes, stirring occasionally, to allow the flavors to meld.
Spread the turkey and vegetable mixture evenly into the prepared baking dish.
Pour the cornmeal mixture over the turkey filling, spreading it evenly to cover the surface.
Sprinkle the shredded low-fat cheddar cheese over the top of the cornmeal layer.
Bake in the preheated oven for 30-35 minutes, or until the cornmeal topping is set and the cheese is melted and bubbly.
Let the casserole cool for 5 minutes, then garnish with chopped cilantro if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
2888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.4 g | 81% | |
| Saturated Fat | 19.3 g | 97% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 358 mg | 119% | |
| Sodium | 4940 mg | 215% | |
| Total Carbohydrate | 359.2 g | 131% | |
| Dietary Fiber | 59.8 g | 214% | |
| Total Sugars | 34.2 g | ||
| Protein | 206.3 g | 413% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 1852 mg | 142% | |
| Iron | 28.3 mg | 157% | |
| Potassium | 4762 mg | 101% | |
*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.
