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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Blue Corn Tamales

Source: dLife

Southwestern style casserole with roasted mild chilis, sauteed vegetables, blue corn meal and cheese.

Nutrition Facts

Makes 8 servings
Amount Per Serving

Calories	184.7

Total Carbs	29.1 g

Dietary Fiber	5.3 g

Sugars	5.9 g

Total Fat	3.3 g

Saturated Fat	1.0 g

Unsaturated Fat	0.1 g

Potassium	278.8 mg

Protein	10.9 g

Sodium	342.2 mg

Dietary Exchanges 3.3 Fat, 1.1 Vegetables, 0.2 Meat, 0.3 Milk, 1.1 Starch, 0.3 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

Directions

Preheat oven to 375 degrees F.
Roast the Anaheim chiles over a grill, open flame, or broiler. Place in a paper or plastic bag for 10 minutes to sweat.
Clean the peppers under running cool water to remove the charred skin and seeds. Set aside.
In a sauté pan over medium high heat, sauté onion until golden, about 3 minutes.
Add garlic, jalapeño, and carrot. Cook 3 to 4 minutes, stirring. Add mushrooms, oregano, and zucchini; cook 2 minutes longer. Place in a separate bowl and set aside.
Place the yogurt, egg whites, cumin, and corn in a blender or food processor. Blend until smooth. Add the sautéed veggies. Add the blue corn meal, pepper, and cheeses. Mix very well.
Lightly spritz a large casserole with cooking spray. Line the bottom with the roasted chiles and pour the veggie/yogurt mixture gently into the casserole, smoothing to even the top.
Cover with a lid or foil and bake for 55 to 60 minutes, until a tester inserted near the center comes out almost clean.
Uncover and continue to bake for another 5 to 10 minutes to toast the top and casserole is done.
Remove from oven and cool on a rack for 10 minutes before dividing into 8 equal portions.