dLife feature photo

Search from thousands of diabetes-friendly recipes that meet the dLife Nutritional Guidelines.*

Enter keyword(s) or ingredient(s)

Enter a food:

Blue Corn Tamales
Source: dLife

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

Rating:
Prep Time: 25 minutes
Cook Time: 90 minutes
Difficulty: Intermediate

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
1/2 Fat , 1 1/2 Vegetables , 1/2 Meat , 1/2 Milk , 1 1/2 Starch , 1/2 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.
Powered by ESHA

Servings
Ingredients Directions
  1. Preheat oven to 375 degrees F.
  2. Roast the Anaheim chiles over a grill, open flame, or broiler. Place in a paper or plastic bag for 10 minutes to sweat.
  3. Clean the peppers under running cool water to remove the charred skin and seeds. Set aside.
  4. In a sauté pan over medium high heat, sauté onion until golden, about 3 minutes.
  5. 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.
  6. 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.
  7. 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.
  8. Cover with a lid or foil and bake for 55 to 60 minutes, until a tester inserted near the center comes out almost clean.
  9. Uncover and continue to bake for another 5 to 10 minutes to toast the top and casserole is done.
  10. Remove from oven and cool on a rack for 10 minutes before dividing into 8 equal portions.

Sign in or Join dLife now to help keep track of your favorite recipes and foods.

dLife Weekly Poll

Have you developed any complications yet as a result of your diabetes?