Low Sodium Tamale Pie
Satisfy your craving for Tex-Mex comfort food with this delightful Low Sodium Tamale Pie, a healthier twist on the classic casserole! Featuring lean ground turkey, vibrant vegetables, and warm, flavorful spices like chili powder, cumin, and paprika, this dish packs bold taste without relying on excessive salt. The topping is a tender, golden cornbread crust that you can customize with a hint of honey or a sprinkle of low-sodium cheddar cheese for extra indulgence. With simple prep, oven-baked ease, and hearty ingredients like black beans and tomatoes, it’s a low-sodium, family-friendly meal perfect for weeknight dinners or meal prep. Garnish with fresh cilantro for an extra pop of flavor and enjoy this wholesome, satisfying tamale pie! Ideal for anyone seeking delicious, low-sodium recipes.
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Recipe Information
Ingredients
- 1 lb Ground turkey (lean)
- 1 tbsp Olive oil
- 1 medium, diced Yellow onion
- 2 minced Garlic cloves
- 1 medium, diced Red bell pepper
- 1 cup Frozen corn kernels
- 1 15 oz can, rinsed and drained Canned no-salt-added black beans
- 1 tbsp Salt-free chili powder
- 1 tsp Ground cumin
- 1 tsp Paprika (unsmoked)
- 1 14 oz can Canned no-salt-added diced tomatoes
- 0.5 cup Low-sodium chicken broth
- 0.75 cup Yellow cornmeal
- 0.25 cup All-purpose flour
- 1 tsp Baking powder
- 0.5 cup Milk (low-fat or unsweetened plant-based)
- 1 large Egg
- 1 tbsp Honey (optional)
- 0.5 cup Shredded low-sodium cheddar cheese (optional)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9-inch casserole dish or oven-safe skillet.
In a large skillet over medium heat, heat the olive oil. Add the diced onion and cook for 2-3 minutes until softened. Stir in the minced garlic and cook for 30 seconds until fragrant.
Add the ground turkey to the skillet and cook, breaking it into small crumbles, until fully browned and cooked through, about 5-7 minutes.
Stir in the diced red bell pepper, frozen corn, rinsed black beans, chili powder, cumin, and paprika. Cook for another 3 minutes.
Pour in the no-salt-added diced tomatoes and low-sodium chicken broth. Simmer the mixture for 5 minutes to combine the flavors. Remove from heat and transfer the mixture to the prepared casserole dish or leave it in the skillet if using an oven-safe option.
In a medium mixing bowl, whisk together the cornmeal, all-purpose flour, and baking powder. In a small bowl, mix the milk, egg, and optional honey. Add the wet ingredients to the dry ingredients and stir until combined.
Spoon the cornbread batter over the turkey mixture, spreading it evenly. If using, sprinkle the shredded low-sodium cheddar cheese over the top.
Bake in the preheated oven for 20-25 minutes, or until the cornbread topping is golden brown and cooked through. Let the dish rest for 5 minutes before serving.
Garnish with fresh cilantro or a dollop of unsalted Greek yogurt if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
2557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.3 g | 114% | |
| Saturated Fat | 29.9 g | 150% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 1217 mg | 53% | |
| Total Carbohydrate | 294.0 g | 107% | |
| Dietary Fiber | 57.6 g | 206% | |
| Total Sugars | 59.5 g | ||
| Protein | 167.3 g | 335% | |
| Vitamin D | 2.9 mcg | 14% | |
| Calcium | 986 mg | 76% | |
| Iron | 25.0 mg | 139% | |
| Potassium | 4540 mg | 97% | |
*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.
