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Friendly URLs: /chicken-tamale-bake
50 minutes
6
Adjust servings
dairy-free
(?)
Has dairy from:
mexican blend cheese
creamed corn
gluten-free
(?)
Has gluten from:
chicken broth
mexican blend cheese
corn bread mix
kid friendly
has meat
(?)
Has meat from:
chicken breast
chicken broth
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
chicken broth
mexican blend cheese
egg (large)
creamed corn
vegetarian
(?)
Not vegetarian due to:
chicken breast
chicken broth
egg (large)
pescatarian
(?)
Not pescatarian due to:
chicken broth
paleo
(?)
Not paleo due to:
mexican blend cheese
corn bread mix
creamed corn
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 131% and Sugar as 997% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 9.5% of RDA
• Calories: 24.2% of RDA
• Carbs: 14.9% of RDA
• Fat (total lipid): 15.1% of RDA
• Fiber: 14.5% of RDA
• Fructose: 0.0% of RDA
• Protein: 17.3% of RDA
• Sodium: 131% of RDA
• Sugar: 997% of RDA
• Vitamin A (IU): 19.6% of RDA
• Vitamin B6: 30.7% of RDA
• Vitamin C: 50.6% of RDA
• Iron: 0.8% of RDA
• Magnesium: 8.7% of RDA
• Manganese: 3.6% of RDA
• Niacin: 34.5% of RDA
• Potassium: 8.3% of RDA
• Zinc: 5.7% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
40.9
g
Calories
485
 
Fiber
4.07
g
Iron
0.150
mg
Protein
19.5
g
Sodium
1775
mg
Sugars
312
g
Fat (total lipid)
9.22
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
2
whole
+
-
 
boneless, skinless.
 
4
cups
+
-
 
1
cup
+
-
 
 
1/3
cups
+
-
 
can use any milk of choice.
 
1
whole
+
-
 
 
1
tsp
+
-
 
 
1/8
tsp
+
-
 
 
1
box
+
-
 
8.5 oz. box.
 
1
can
+
-
 
4-ounce can, drained, chopped.
 
1
can
+
-
 
red sauce, 10-ounce can.
 
1/2
cups
+
-
 
chopped, for garnish.
 
1
can
+
-
 
 
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PREPARATION
1.
Preheat the oven to 400F.
PREPARING THE CHICKEN
2.
In a large pot, add the chicken breasts and the chicken broth.
3.
Bring to a boil and then cover and reduce heat to low for 20 minutes.
4.
Once the chicken is done, remove from the broth and shred. Set aside.
PREPARING THE FILLING
5.
In a bowl, add 1/4 cup of cheese, 1/3 cup of milk, 1 egg, 1 tsp ground cumin, 1/8 tsp pepper, creamed corn, corn muffin mix, and drained chopped green chilies.
6.
Mix well to incorporate all ingredients.
7.
Coat a 13 x 9 inch baking dish with olive oil and pour the mixture into the pan.
BAKING THE FILLING
8.
Place the baking dish into the preheated oven and bake for 15 minutes.
9.
Remove from the oven and pierce generously with a fork.
10.
Pour the red enchilada sauce over the filling and then cover with the shredded chicken. Add the remaining 3/4 cup of cheese.
11.
Return to the oven and bake for 15 more minutes, or until the cheese has melted.
12.
Remove from the oven and garnish with fresh chopped cilantro. Serve immediately.
 
THIS RECIPE CAN BE CUSTOMIZED
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a 32% reduction in the amount of sodium. Just substitute low-sodium chicken broth for chicken broth.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 485
Protein 19.5 g
Carbohydrates 40.9 g
Iron 0.15 mg
Fiber 4.07 g
Calcium 94.6 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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