Low Sodium Tamale Pie

Savor the bold flavors of a classic comfort dish with a heart-healthy twist in this Low Sodium Tamale Pie! Perfectly seasoned lean ground turkey combines with vibrant red bell peppers, sweet corn, and hearty black beans, all simmered in a savory, salt-free spice blend. Topped with a golden, fluffy cornbread layer made from whole-grain cornmeal and optional low-sodium cheddar cheese, this one-pan meal is both nutritious and satisfying. Ready in just 45 minutes, this easy-to-make recipe is ideal for weeknight dinners or meal prep, offering six generous servings of wholesome, low-sodium goodness. Garnish with unsalted Greek yogurt or cilantro for a fresh, zesty finish.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9-inch casserole dish or oven-safe skillet.

Step 2

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.

Step 3

Add the ground turkey to the skillet and cook, breaking it into small crumbles, until fully browned and cooked through, about 5-7 minutes.

Step 4

Stir in the diced red bell pepper, frozen corn, rinsed black beans, chili powder, cumin, and paprika. Cook for another 3 minutes.

Step 5

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.

Step 6

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.

Step 7

Spoon the cornbread batter over the turkey mixture, spreading it evenly. If using, sprinkle the shredded low-sodium cheddar cheese over the top.

Step 8

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.

Step 9

Garnish with fresh cilantro or a dollop of unsalted Greek yogurt if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	(2257.3g)

Amount per serving	% Daily Value*
Calories	2556.9

Total Fat 89.3g	0%
Saturated Fat 29.9g	0%
Polyunsaturated Fat 3.3g
Cholesterol 602.0mg	0%
Sodium 1216.9mg	0%
Total Carbohydrate 294.0g	0%
Dietary Fiber 57.6g	0%
Total Sugars 59.5g
Protein 167.3g	0%

Vitamin D 115.8IU	0%
Calcium 986.5mg	0%
Iron 25.0mg	0%
Potassium 4539.6mg	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: 30.3%

Protein: 25.3%

Carbs: 44.4%