Low Sodium Pastel de Choclo
Discover the heartwarming flavors of Chile with this Low Sodium Pastel de Choclo, a healthy twist on the classic South American comfort food. Perfect for those watching their sodium intake, this recipe combines lean ground beef, sweet corn, and aromatic spices like paprika and cumin to create a rich and flavorful filling. A velvety corn puree, enhanced with fresh basil and skim milk, serves as both the base and topping, delivering a creamy, natural sweetness in every bite. Garnished with boiled eggs and black olives, this dish is baked to golden perfection, offering a satisfying balance of textures and flavors. Ready in just over an hour, this low-sodium rendition of pastel de choclo makes for an enticing family dinner that's as wholesome as it is delicious.
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 1 onion
- 2 garlic cloves
- 1 red bell pepper
- 2 teaspoons paprika
- 1 teaspoon cumin
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 750 grams corn kernels, fresh or frozen
- 250 ml skim milk
- 2 tablespoons cornstarch
- 30 grams unsalted butter
- 10 fresh basil leaves
- 3 boiled eggs
- 10 black olives, pitted
Instructions
Preheat your oven to 180°C (350°F).
Finely chop the onion, garlic, and red bell pepper.
In a large skillet, heat 2 tablespoons of olive oil over medium heat.
Sauté the chopped onion, garlic, and red bell pepper until the onion is translucent, about 5 minutes.
Add the ground beef to the skillet, breaking it apart with a wooden spoon. Cook until browned, about 8-10 minutes.
Stir in the paprika, cumin, and black pepper. Mix well and cook for another 2 minutes.
Peel and coarsely chop the boiled eggs.
Remove the meat mixture from the heat and set aside.
In a food processor or blender, combine the corn kernels, milk, and fresh basil leaves. Blend until smooth.
In a saucepan, melt the unsalted butter over low heat. Add the cornstarch and whisk until combined.
Gradually add the corn mixture to the saucepan, stirring constantly until the mixture thickens, approximately 5 minutes.
In a greased baking dish, spread half of the corn mixture evenly.
Layer the meat filling over the corn mixture.
Distribute the chopped boiled eggs over the meat filling and top with black olives.
Cover with the remaining corn mixture, smoothing the top with a spatula.
Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the top is golden brown.
Allow it to cool slightly before serving. Enjoy your low sodium pastel de choclo!
Nutrition Facts
Calories |
2759 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 143.3 g | 184% | |
| Saturated Fat | 46.6 g | 233% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 1000 mg | 334% | |
| Sodium | 1918 mg | 83% | |
| Total Carbohydrate | 220.1 g | 80% | |
| Dietary Fiber | 47.5 g | 170% | |
| Total Sugars | 69.5 g | ||
| Protein | 176.6 g | 353% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1247 mg | 96% | |
| Iron | 41.2 mg | 229% | |
| Potassium | 4949 mg | 105% | |
*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.
