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Super Tamale Casserole

If you love Tamales, you'll love this Super Tamale Casserole. This easy casserole recipe is a real winner that tastes like the real thing without the hassle that comes with making tamales. Simply throw everything in a dish, cook and enjoy.

Cooking Time: 30 min

  • 1 onion, chopped
  • 2 jalapeno pepper, seeded and chopped
  • 1 can black beans (rinsed and drained) or 1.25 cup home cooked black beans
  • 1 can corn (rinsed and drained) or 1.25 cup frozen corn kernels
  • 3/4 cup corn meal
  • 1 can stewed tomatoes or 1 can chili tomatoes or 2 chopped fresh tomatoes
  • 1 1/4 cup skim milk
  • 2 teaspoons chili powder
  • Grated non-fat cheese for topping (optional)
  1. Preheat oven at 350 degrees F.
  2. Saute onion and jalapenos in water or broth. (you may want to substitute 1/4 cup green peppers if mild flavor is desired).
  3. Mix in rest of ingredients. Sprinkle non-fat cheese on top or mix in to casserole.
  4. Bake in a casserole dish for 30 minutes at 350 degrees until warmed through and bubbly. This is better reheated the next day.

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