Low Fat Tamale Casserole

This Low Fat Tamale Casserole is a wholesome, flavor-packed twist on a classic comfort food, perfect for health-conscious cooks craving bold Tex-Mex flavors. Made with lean ground turkey, black beans, zesty diced tomatoes with green chilies, and a touch of warming spices, the hearty filling is complemented by a light and tender cornmeal topping infused with almond milk and egg whites. Topped with just the right amount of low-fat cheddar cheese, this casserole delivers all the savory satisfaction with less guilt. It's a quick and easy recipe, ready in under an hour, making it ideal for busy weeknights or meal prep. Garnish with fresh cilantro for a vibrant finish and serve warm for a delicious, crowd-pleasing dish that's both nutritious and comforting. Keywords: low fat tamale casserole, healthy Tex-Mex recipe, lean ground turkey casserole, easy weeknight dinner, low calorie comfort food.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 8

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)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with cooking spray.

Step 2

In a medium bowl, whisk together the cornmeal, all-purpose flour, baking powder, and salt.

Step 3

Add the almond milk and egg whites to the dry ingredients and whisk until combined. Set the mixture aside.

Step 4

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.

Step 5

Add the chopped onion and minced garlic to the skillet and cook for 3-4 minutes until the onion is soft and translucent.

Step 6

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.

Step 7

Spread the turkey and vegetable mixture evenly into the prepared baking dish.

Step 8

Pour the cornmeal mixture over the turkey filling, spreading it evenly to cover the surface.

Step 9

Sprinkle the shredded low-fat cheddar cheese over the top of the cornmeal layer.

Step 10

Bake in the preheated oven for 30-35 minutes, or until the cornmeal topping is set and the cheese is melted and bubbly.

Step 11

Let the casserole cool for 5 minutes, then garnish with chopped cilantro if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	(2501.2g)

Amount per serving	% Daily Value*
Calories	2887.7

Total Fat 63.4g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 0g
Cholesterol 357.5mg	0%
Sodium 4940.5mg	0%
Total Carbohydrate 359.2g	0%
Dietary Fiber 59.8g	0%
Total Sugars 34.2g
Protein 206.3g	0%

Vitamin D 150.0IU	0%
Calcium 1852.1mg	0%
Iron 28.3mg	0%
Potassium 4761.6mg	0%

*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: 20.1%

Protein: 29.1%

Carbs: 50.7%