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Tamale Bake

 Tamale Bake
Kathleen Reid knows how to heat up dinnertime at her Petaluma, California home. Her family-pleasing main course is guaranteed to put a little kick in your menu, too.
8 ServingsPrep: 10 min. Bake: 45 min. + standing

Ingredients

  • 1 pound lean ground beef (90% lean)
  • 1 jalapeno pepper, seeded and diced
  • 2 cups frozen corn, thawed
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1-1/2 cups fat-free milk
  • 1 cup cornmeal
  • 1 can (4 ounces) chopped green chilies, drained
  • 1 can (2-1/2 ounces) sliced ripe olives, drained
  • 2 egg whites, lightly beaten
  • 1 envelope reduced-sodium taco seasoning
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1 cup salsa

Directions

  • In a large nonstick skillet, cook beef and jalapeno over medium heat
  • until meat is no longer pink; drain. Stir in the corn, tomatoes,
  • milk, cornmeal, chilies, olives, egg whites and taco seasoning until
  • blended.
  • Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
  • Bake, uncovered, at 350° for 40 minutes. Sprinkle with cheese.
  • Bake 5 minutes longer or until cheese is melted. Let stand for 10
  • minutes before cutting. Serve with salsa. Yield: 8 servings.
Nutritional Facts: 1 piece with 2 tablespoons salsa equals 298 calories,

2 of 2

Tamale Bake (continued)

Nutritional Facts: 9 g fat (4 g saturated fat), 39 mg cholesterol, 806 mg sodium, 35 g carbohydrate, 5 g fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.