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Tamale Bake


  • 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 large egg whites, lightly beaten
  • 1 envelope reduced-sodium taco seasoning
  • 1 cup shredded reduced-fat cheddar cheese
  • 1 cup salsa


  • 1. 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.
  • 2. Transfer to a 13x9-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.

Nutrition Facts

1 piece: 298 calories, 9g fat (4g saturated fat), 39mg cholesterol, 806mg sodium, 35g carbohydrate (9g sugars, 5g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.


Average Rating:
  • Medic 716
    Apr 17, 2015

    Really like the flavor and was super easy to make in a short amount of time.

  • andreazara1
    Aug 29, 2011

    We love this recipe. We add a bit more jalapeno than called for and with salsa and sour cream it is wonderful. We make this frequently and it's easy enough for my husband to make when I work late

  • jessica47630
    Mar 16, 2010

    My husband thought this recipe was okay and my kids hated it (they are 3, 4 & 6). My husband thought it was bland. I didn't eat is since I am a vegetarian so I can't really give an opinion.

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