Chicken Tamale Casserole

I grew up in Tucson Arizona where you can find amazing, authentic Mexican food better than almost anywhere in the country. Now I live in the Portland Oregon area where I weep daily in my search for anything that comes close to home. Ok, I don’t really weep but I sure do miss real Mexican food! The problem with so many Mexican dishes is they are laden with calories, fat and sodium. All that cheese and those yummy sauces. We won’t even talk about traditional refried beans made with lard. Because Mexican food is hands down my favorite, I am always on the look out for recipes that are big on taste and skip the fat and calories I’m trying to avoid. This recipe is my favorite in that category. I love tamales and this casserole comes together quickly and is so delicious!

Serves: 8

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream


Preheat oven to 400°.
Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Nutritional Information

Calories: 354 (36% from fat)
Fat: 14.1g (sat 7.1g,mono 3.3g,poly 1.2g)
Protein: 18.9g
Carbohydrate: 36.3g
Fiber: 2.5g
Cholesterol: 58mg
Iron: 1.7mg
Sodium: 620mg
Calcium: 179mg
Weight Watchers Points: 8
Source: Cooking Light

5 comments on “Chicken Tamale Casserole

  1. I LOVED this recipe. I changed mine up a bit by putting the chicken in with the corn mixture, and also added black beans, onions and olives. It took longer to cook, but it was well worth it. Obviously, the additions would change WW points and calories and all, but it turned out really, really good. Thanks, Laura, for but-yet another WONDERFUL recipe! Only wish I was there to eat it with you! This is definitely a keeper and one I will “throw together” if I ever need something delicious in a pinch, or if I just want a really easy super yummy meal for dinner! It’s a crowd pleaser for sure!

  2. You should come to Hillsboro if you want authentic Mexcian food… it’s yummers and with our local population there are many restaurants that you’d be the only gringo in the place!!

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