Low Sodium Pastel de Choclo

Discover the vibrant flavors of Chile with this Low Sodium Pastel de Choclo, a healthier twist on the beloved South American corn pie. This recipe features a rich yet balanced combination of lean ground beef, sautéed vegetables, and aromatic spices like cumin and paprika, layered with a creamy basil-infused corn topping made from fresh or frozen kernels. Boiled eggs and black olives add a touch of tradition while keeping the dish hearty and satisfying. Perfect for those looking to enjoy classic comfort food with reduced sodium, this dish is baked to golden perfection in just over an hour, making it an excellent option for a wholesome family dinner or meal prep. Serve warm and let the natural sweetness of corn and the savory meat filling transport your taste buds to Chilean kitchens!

Nutriscore Rating: 78/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 180°C (350°F).

Step 2

Finely chop the onion, garlic, and red bell pepper.

Step 3

In a large skillet, heat 2 tablespoons of olive oil over medium heat.

Step 4

Sauté the chopped onion, garlic, and red bell pepper until the onion is translucent, about 5 minutes.

Step 5

Add the ground beef to the skillet, breaking it apart with a wooden spoon. Cook until browned, about 8-10 minutes.

Step 6

Stir in the paprika, cumin, and black pepper. Mix well and cook for another 2 minutes.

Step 7

Peel and coarsely chop the boiled eggs.

Step 8

Remove the meat mixture from the heat and set aside.

Step 9

In a food processor or blender, combine the corn kernels, milk, and fresh basil leaves. Blend until smooth.

Step 10

In a saucepan, melt the unsalted butter over low heat. Add the cornstarch and whisk until combined.

Step 11

Gradually add the corn mixture to the saucepan, stirring constantly until the mixture thickens, approximately 5 minutes.

Step 12

In a greased baking dish, spread half of the corn mixture evenly.

Step 13

Layer the meat filling over the corn mixture.

Step 14

Distribute the chopped boiled eggs over the meat filling and top with black olives.

Step 15

Cover with the remaining corn mixture, smoothing the top with a spatula.

Step 16

Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the top is golden brown.

Step 17

Allow it to cool slightly before serving. Enjoy your low sodium pastel de choclo!

Nutrition Facts

Serving size	(2508.7g)

Amount per serving	% Daily Value*
Calories	2758.7

Total Fat 143.3g	0%
Saturated Fat 46.6g	0%
Polyunsaturated Fat 5.4g
Cholesterol 1000.5mg	0%
Sodium 1917.8mg	0%
Total Carbohydrate 220.1g	0%
Dietary Fiber 47.5g	0%
Total Sugars 69.5g
Protein 176.6g	0%

Vitamin D 263.4IU	0%
Calcium 1247.2mg	0%
Iron 41.2mg	0%
Potassium 4948.7mg	0%

*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.

Source of Calories

Fat: 44.8%

Protein: 24.6%

Carbs: 30.6%