Low Sodium Tamale Casserole

Savor the comforting flavors of this Low Sodium Tamale Casserole, a heart-healthy twist on a classic Tex-Mex favorite. Packed with lean ground turkey, no-salt-added black beans, vibrant frozen corn, and a medley of bold, salt-free spices like chili powder and cumin, this recipe brings big taste without the extra sodium. A creamy cornmeal layer, made with low-sodium broth, creates a tender, tamale-inspired base, while an optional sprinkle of low-fat cheddar cheese adds a touch of indulgence. Perfect for busy weeknights, this casserole bakes to golden perfection in just 35 minutes and serves as a hearty, wholesome dinner for the entire family. Garnish with fresh cilantro for a burst of freshness and enjoy a guilt-free, flavorful meal that's both low sodium and utterly satisfying.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish lightly with olive oil or non-stick spray.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Garnish with fresh cilantro if desired.

Step 9

Serve warm and enjoy your low-sodium tamale casserole!

Nutrition Facts

Serving size	(2491.6g)

Amount per serving	% Daily Value*
Calories	2382.2

Total Fat 73.4g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 382.9mg	0%
Sodium 1122.3mg	0%
Total Carbohydrate 264.9g	0%
Dietary Fiber 52.9g	0%
Total Sugars 33.4g
Protein 170.6g	0%

Vitamin D 0IU	0%
Calcium 839.8mg	0%
Iron 25.0mg	0%
Potassium 4932.4mg	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: 27.5%

Protein: 28.4%

Carbs: 44.1%