Sunday, August 26, 2012

Lightened Up Chicken Tamale Casserole

I've made this delicious recipe several times this summer and it's about time I share it with you! This is a unique and easy meal that gets rave reviews from my family. Recipe from; Originally from Cooking Light, November 2008.

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute (or sub 1 whole egg, beaten)
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 (such as Jiffy or Martha White)
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

1. Preheat oven to 400°.
2. 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.
3. 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.

Per serving (with 1 Tbs. sour cream for topping): 354 calories  14.1 g fat, 18.9 g protein, 36.3 g carbohydrate, 2.5 g fiber, 620 mg sodium

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