Healthy chicken Tamale Casserole

Ingredients

• 1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
• 1/3 cup fat-free milk
• 1/4 cup egg substitute
• 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 Martha White)
• 1 (4-ounce) can chopped green chiles, drained
• Cooking spray
• 1 (10-ounce) can red enchilada sauce (such as Old El Paso)
• 2 cups shredded cooked chicken breast
• 1/2 cup fat-free sour cream

Preparation

• 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.

always a classic, easy one :)

Nutritional Information

Amount per serving

• Calories: 354
• Calories from fat: 36%
• Fat: 14.1g
• Saturated fat: 7.1g
• Monounsaturated fat: 3.3g
• Polyunsaturated fat: 1.2g
• Protein: 18.9g
• Carbohydrate: 36.3g
• Fiber: 2.5g
• Cholesterol: 58mg
• Iron: 1.7mg
• Sodium: 620mg
• Calcium: 179mg