A Healthy Chicken Tamale Casserole



  1. 1 box (about 7 Oz. Box) Whole Wheat Cornbread Mix
  2. 1 whole Egg
  3. 13 cups Skim Milk
  4. 1 can (15 Oz. Can) Corn
  5. 1 can (14.5 Oz. Can) Stewed Tomatoes
  6. 4 ounces, weight Chopped Green Chilies
  7. 1 teaspoon Cumin
  8. 18 teaspoons Ground Red Pepper
  9. 1 can (10 Oz. Can) Enchilada Sauce
  10. 2 cups Cooked, Shredded Chicken (or A 15-oz. Can Of Black Beans If You Want To Make It Vegetarian)
  11. 1 cup Shredded Cheese
  12. 1/2 cups Sour Cream


  1. Preheat oven to 400 degrees.
  2. Crush tomatoes and combine with cornbread mix, egg, milk, corn, chilies, cumin, and red pepper.
  3. Pour into a greased 13x9 in pan and bake for 20-30 minutes or until very well done (but not burnt).
  4. While still hot, pierce the top liberally with a fork and pour on enchilada sauce.
  5. Top with chicken and cheese.
  6. Bake for 15 minutes or until the cheese melts.
  7. Serve with sour cream.
  8. Tips:
  9. Freezes well.
  10. You can make this vegetarian by adding black beans into the cornbread mixture and leaving out the chicken.
  11. Make sure to bake it until its brown, otherwise the casserole will be soggy.