Layered Tamale Casserole



8 servings (serving size: 1 1/2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 290
Caloriesfromfat 28 %
Fat 9 g
Protein 14.6 g
Carbohydrate 39.7 g
Cholesterol 17 mg
Sodium 538 mg


1/4 cup water
2 (15-ounce) cans black beans, drained
Cooking spray
3 cups sliced onion (about 2 large)
2 1/2 cups thinly sliced zucchini (about 2 medium)
1 3/4 cups (1/4-inch) julienne-cut red bell pepper (about 2 medium)
2 garlic cloves, minced
1 cup frozen whole-kernel corn, thawed
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
5 (8-inch) flour tortillas
1 1/4 cups green taco sauce
1 1/2 cups (6 ounces) shredded Monterey Jack cheese


Place water and beans in a food processor; process until smooth. Set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot.

Add onion, zucchini, bell pepper, and garlic; sauté 10 minutes. Add corn, cumin, and ground red pepper; cook 2 minutes. Set aside.

Preheat oven to 350º. Coat a 3-quart round soufflé dish with cooking spray. Place 1 tortilla in bottom. Spread 1/2 cup bean mixture over tortilla. Spoon 1 cup onion mixture over top. Top with 1/4 cup sauce. Sprinkle with 1/4 cup cheese. Repeat with remaining ingredients, ending with 1/2 cup cheese. Bake at 350º for 45 minutes or until thoroughly heated.