Tamales are a traditional Mexican dish, usually steamed and served in a cornhusk. This zesty casserole has all of the flavour of tamales, but is much easier to make.

Yield: Serves 8.



  • 6 flour tortillas (8 inch), divided
  • 1 can (14 oz/398 mL) diced tomatoes
  • tbsp chili powder
  • 1/4 tsp ground cumin
  • 1 can (12 oz/341 mL) kernel corn, drained
  • 1/4 cup finely chopped seeded jalapeno peppers
  • 1 cup diced red bell pepper
  • 3 cups shredded cheddar cheese, divided
  • 1/2 cup sliced green onions
  • 1 can (19 oz/540 mL) black beans, rinsed and drained
  • 2 tbsp chopped fresh cilantro or parsley
  • Sliced green onions*


  1. Preheat oven to 400ºF.
  2. Cover bottom of a greased 9x13 inch baking dish with 4 tortillas, cutting tortillas as needed to fit. Tortillas will come up sides of baking dish.
  3. Combine tomatoes, chili powder and cumin in a bowl. Spread tomato mixture over tortillas in baking dish.
  4. Top tomato mixture with corn, jalapeno peppers, red pepper, 1 1/2 cups cheese, 1/2 cup green onions, beans and cilantro.
  5. Cut remaining 2 tortillas into 3/4 inch strips. Arrange strips evenly over top of mixture. Sprinkle with remaining 1 1/2 cups cheese.
  6. Bake, covered, for 25 minutes.
  7. Uncover and continue baking for 5 minutes or until cheese is melted.
  8. Sprinkle with additional green onions. Let stand for 5 minutes before serving.
Nutritional analysis per serving:

382 calories, 17.8 g fat, 18.5 g protein, 38.5 g carbohydrate, 5.7 g fibre, 611 mg sodium

*Ingredient not included in nutritional analysis.

Tip: Hot peppers cause severe skin and eye irritation. Wear disposable gloves when handling hot peppers and avoid touching any exposed skin.