Low Fat Pastel de Choclo
Experience the comforting flavors of Chile’s traditional Pastel de Choclo in this lighter, health-conscious twist: Low Fat Pastel de Choclo. Made with extra lean ground turkey, finely blended sweet corn, and low-fat milk, this recipe preserves the rich, hearty essence of the dish while cutting back on calories. Enhanced by bold spices like cumin, paprika, and oregano, and studded with raisins, black olives, and hard-boiled eggs for traditional flair, this savory casserole is baked to golden perfection. Perfect for sharing, this simplified version is both nutritious and satisfying, offering a guilt-free way to indulge in a South American classic. Whether you’re seeking a wholesome weeknight dinner or a flavorful crowd-pleaser, this delectable dish promises to deliver.
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Recipe Information
Ingredients
- 500 grams Extra lean ground turkey
- 1 tablespoon Olive oil
- 1 large, finely chopped Onion
- 2 minced Garlic cloves
- 1 small, diced Red bell pepper
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 1 teaspoon Oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 50 grams Raisins
- 200 milliliters Low sodium chicken broth
- 400 milliliters Low-fat milk
- 500 grams Corn kernels
- 3 tablespoons Cornmeal
- 10 fresh, chopped Basil leaves
- 2 hard-boiled, sliced Eggs
- 12 pitted Black olives
Instructions
Preheat the oven to 180°C (350°F).
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and diced red bell pepper to the onion mixture. Cook for an additional 3 minutes until the peppers are slightly softened.
Add the ground turkey to the skillet. Cook while breaking up the meat with a spatula, until it is browned and cooked through, about 8 minutes.
Stir in the cumin, paprika, oregano, salt, and black pepper. Mix well to combine.
Add the raisins and chicken broth to the meat mixture. Let it simmer for about 10 minutes, allowing the flavors to meld together and the liquids to reduce slightly.
While the meat is simmering, blend the corn kernels and low-fat milk in a blender until smooth. Transfer the mixture to a saucepan.
Add the cornmeal and chopped basil to the corn mixture. Cook over medium heat, stirring constantly, until it thickens, about 5-7 minutes.
In a baking dish, spread the meat mixture evenly. Arrange the sliced hard-boiled eggs and olives on top of the meat layer.
Pour the thickened corn mixture over the top, spreading it to cover the meat evenly.
Bake in the preheated oven for 25 minutes, or until the top is golden and slightly crispy.
Allow the Pastel de Choclo to cool for a few minutes before serving. Enjoy a delicious, low-fat version of this traditional dish.
Nutrition Facts
Calories |
1993 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.9 g | 74% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 568 mg | 189% | |
| Sodium | 3036 mg | 132% | |
| Total Carbohydrate | 219.9 g | 80% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 96.4 g | ||
| Protein | 178.9 g | 358% | |
| Vitamin D | 5.2 mcg | 26% | |
| Calcium | 833 mg | 64% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 4154 mg | 88% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
