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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 320.4
  • Total Fat: 11.0 g
  • Cholesterol: 51.7 mg
  • Sodium: 486.9 mg
  • Total Carbs: 37.8 g
  • Dietary Fiber: 5.5 g
  • Protein: 21.6 g

View full nutritional breakdown of Tamale Casserole calories by ingredient
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Tamale Casserole



Introduction

Weight watchers recipe (salt not included ) feel free to use salt if needed but its not in the ingredients. You may consider MRS Dash to avoid the sodium increase. Makes 4 rather large servings could feed more. Weight watchers recipe (salt not included ) feel free to use salt if needed but its not in the ingredients. You may consider MRS Dash to avoid the sodium increase. Makes 4 rather large servings could feed more.
Number of Servings: 4

Ingredients

    4 TSP Canola oil
    1 Bell pepper, seeded and chopped
    2 Red onions, chopped
    1 Jalapeno pepper, seeded, deveined and minced
    1 Garlic clove
    1/2 pound ground skinless turkey breast
    1 C tomato sauce
    1 C frozen corn kernels
    1 TSP chili powder
    2 C water
    2/3 C stone-ground yellow cornmeal
    1/3 C shredded fat-free cheese of your choice

Directions

1. In a large non-stick skillet over medium heat, heat the oil. Saute the bell pepper, onions, jalapeno pepper, and garlic until softened about 5 minutes. Add the turkey and cook, breaking apart with wooden spoon, until browned, 5-8 minutes. Stir the tomato sauce, corn, chili powder, bring to a boil. Reduce heat and simmer covered, stirring once or twice, until the sauce thickens slightly, about 15 minutes. Transfer to a 8-inch square baking dish.



2. Preheat the oven to 350. In a medium saucepan bring 1 C of the water to a boil. In a medium bowl, whisk the cornmeal into the remaining 1 C water. Slowly pour the moist cornmeal into the boiling water in a thin steady stream, stirring constantly with a wooden spoon until the mixture comes back to a boil. Reduce the heat and cook, stirring constantly, until the mixture thickens and begins to form large bubbles, about 5 minutes. Spread over the turkey so that it is completely covered. Bake 25 minutes, then sprinkle with the cheese and bake until the cheese melts, about 5 minutes longer. Let stand 10 minutes before serving.

Number of Servings: 4

Recipe submitted by SparkPeople user LEARNINGTOLUVME.






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