Thursday, September 15, 2011

~ Low Fat Chicken Tamale Casserole ~

This is another 'old' recipe from Cooking Light.  It's easy and great for kids too. I'm sharing the original recipe with changes I've made in red.

1 c. (4 ounces) preshredded 4-cheese Mexican blend cheese, divided (I like to use Pepper Jack too.)
1/3 c. fat-free milk  (I normally use 2% all the time.)
1/4 c. egg substitute (Can use 1 whole egg)
1 tsp. ground cumin
1/8 tsp. ground red pepper
1 (14 3/4-ounce) can cream-style corn (I use whole corn...I think the cream style is too sweet.)
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained (I use 2 cans or a bunch of fresh Hatch chilies.)
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream (I use low fat along with other garnishes)

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. I bake this a bit longer to ensure it's done.  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 your choice of sour cream, avocado slices, chopped tomatoes, cilantro, limes, etc.
I'm joining ~


  1. Sounds wonderful! Mexican is my favorite food in the world! Will have to try it.

  2. Sounds delicious! I loved the chicken casserole, so I'll have to try this too! Mexican food, my favorite!

  3. Have never tried this, but I will. Looks easy and delicious! And by the way, my goofy birds are well fed. They're just a couple of nuts. ; )

  4. Now how low fat can tamale's be? (lol) I need to try out this recipe. The best Mexican food I've had is when I lived in San Antonio. TexMex is the best and boy did I put on the weight..
    Thanks for sharing

  5. I crave Mexican Food.....daily....ha
    This looks delicious!

  6. Looks yummy, I'll be putting it on next weeks menu!

  7. Oh Pat! This looks fantastic. I know we would LOVE this dish. I'm pinning this one to try soon. Hope you are cooling off and doing well down there. Have a wonderful weekend!

  8. Looks fantastic! I love casseroles like this!

  9. Hi Pat,
    What a great "light" and yummy casserole. I like it when it is light and still has flavor. Hope you are enjoying the cooler weather, now if we could just get some rain. Hope you are having a great week end and thanks so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  10. That looks so super yummy! Tamales are my favorite food, and Im sure I would adore this too! I would love it if you shared this, and/or whatever else you want, on my bloghop - Makin' You Crave Monday, over at!

  11. This looks delicious, Pat! I want to come eat at your house! :)

  12. This sounds delicious and if it's low fat I'd love to try it. We've been eating rather well around here lately and we need some 'lightened' recipe.


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