Low Sodium Tamale Casserole
Savor the bold and comforting flavors of this Low Sodium Tamale Casserole—a heart-healthy twist on a classic favorite. Perfect for busy weeknights, this casserole features lean ground turkey or beef paired with nutrient-packed ingredients like no-salt-added tomatoes, black beans, and frozen corn, seasoned with aromatic low-sodium spices for a flavorful punch. A creamy cornmeal base and topping create the tamale-inspired texture while keeping the dish gluten-free and ideal for those watching their sodium intake. Optional low-fat shredded cheddar cheese adds a hint of indulgence, transforming this wholesome meal into a crowd-pleasing delight. Ready in under an hour and serving up to six, it’s a healthier comfort food option that doesn’t sacrifice taste or satisfaction.
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Recipe Information
Ingredients
- 1 pound Ground turkey (or lean ground beef)
- 14.5 ounces Unsalted diced tomatoes
- 8 ounces No-salt-added tomato sauce
- 15 ounces Canned no-salt-added black beans (drained and rinsed)
- 1 cup Frozen corn (no added salt)
- 1 tablespoon Chili powder (low-sodium or salt-free)
- 1 teaspoon Ground cumin
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 0.75 cup Cornmeal
- 2 cups Low-sodium chicken or vegetable broth
- 0.5 cup Low-fat shredded cheddar cheese (optional)
- 1 tablespoon Olive oil
- 0.25 cup Fresh cilantro (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish lightly with olive oil or non-stick spray.
In a large skillet, heat the olive oil over medium heat. Add the ground turkey (or lean ground beef) and cook, breaking it up with a wooden spoon, until fully browned and cooked through. Drain any excess fat.
Stir in the unsalted diced tomatoes, no-salt-added tomato sauce, drained and rinsed black beans, frozen corn, chili powder, ground cumin, garlic powder, onion powder, and black pepper. Mix well and let it simmer for 5 minutes. Remove from heat.
In a medium saucepan, bring the low-sodium chicken or vegetable broth to a gentle boil. Slowly whisk in the cornmeal in a steady stream, stirring constantly to avoid clumping. Lower the heat to medium-low and cook for another 2-3 minutes until the mixture thickens to a creamy consistency.
Spread half of the cornmeal mixture evenly across the bottom of the prepared baking dish. Layer the meat and bean mixture on top of the cornmeal layer, spreading it out evenly.
Top the casserole with the remaining cornmeal mixture, spreading it gently to cover the filling. Sprinkle the low-fat shredded cheddar cheese over the top if desired.
Bake in the preheated oven for 20-25 minutes, or until the casserole is heated through and the cheese (if used) is melted and bubbly.
Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Garnish with fresh cilantro if desired.
Serve warm and enjoy your low-sodium tamale casserole!
Nutrition Facts
Calories |
2382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.4 g | 94% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 383 mg | 128% | |
| Sodium | 1122 mg | 49% | |
| Total Carbohydrate | 264.9 g | 96% | |
| Dietary Fiber | 52.9 g | 189% | |
| Total Sugars | 33.4 g | ||
| Protein | 170.6 g | 341% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 840 mg | 65% | |
| Iron | 25.0 mg | 139% | |
| Potassium | 4932 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.
