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!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish lightly with cooking spray or olive oil.

Step 2

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.

Step 3

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.

Step 4

Add the minced garlic and diced onion to the skillet. Sauté for 3-4 minutes, or until softened and fragrant.

Step 5

Stir in the diced tomatoes, black beans, frozen corn, cumin, and salt. Simmer the mixture for 5 minutes, allowing the flavors to blend.

Step 6

Pour the meat and vegetable mixture evenly into the greased baking dish.

Step 7

Spread the cornmeal batter on top of the filling, using a spatula to distribute it evenly across the surface.

Step 8

Sprinkle the shredded cheddar cheese evenly over the cornmeal layer.

Step 9

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.

Step 10

Remove from the oven and let the casserole cool for 5-10 minutes before slicing.

Step 11

Garnish with chopped fresh cilantro before serving. Enjoy your healthier tamale casserole!

Nutrition Facts

Serving size	2333.1 grams (2333.1g)

Amount per serving	% Daily Value*
Calories	2861

Total Fat 111.40g	143%
Saturated Fat 31.20g	156%
Polyunsaturated Fat 4.60g
Cholesterol 597mg	199%
Sodium 5086mg	221%
Total Carbohydrate 312.40g	114%
Dietary Fiber 59.40g	212%
Total Sugars 32.10g
Protein 183.30g	367%

Vitamin D 178IU	889%
Calcium 1676mg	129%
Iron 27mg	148%
Potassium 4579mg	97%

*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.

Source of Calories

Fat: 33.6%

Protein: 24.6%

Carbs: 41.9%