Lightened-Up Tamale Casserole — Clean Tex-Mex Comfort

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This Lightened-Up Tamale Casserole uses lean ground beef, whole grain cornbread mix, extra beans for fiber, and reduced-fat cheese — delivering all the Tex-Mex comfort with 30% fewer calories than the traditional version.

Clean Eating Wins

• Lean 93/7 ground beef saves ~90 kcal per serving
• Extra black beans boost fiber to 9g per serving
• Whole grain cornbread mix adds complex carbs
• Reduced-fat cheese still melts beautifully
• High protein: 34g per serving

Ingredients

• 1.5 lbs lean ground beef 93/7
• Diced tomatoes, corn, black beans (double the beans for more fiber)
• Low-sodium taco seasoning
• For cornbread: whole grain Jiffy mix, 1 egg, skim milk, creamed corn
• ¾ cup reduced-fat Mexican cheese

Instructions

1. Brown lean beef, drain. Mix in seasoning, tomatoes, beans, corn, broth. Simmer.
2. Pour into baking dish.
3. Top with whole grain cornbread batter. Add reduced-fat cheese.
4. Bake 400°F, 25 min until golden. Let rest before serving.

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Nutrition (per serving)

• Calories: ~360 kcal
• Protein: 34g
• Carbs: 42g
• Fat: 8g
• Fiber: 9g

Storage

• Fridge: 4 days
• Freezer: 3 months

FAQs

Can I use turkey instead of beef?

Yes — lean ground turkey (93/7) is an excellent swap, saves another 20 kcal per serving, and the Tex-Mex seasoning covers any flavor difference completely.