Chilean Corn and Meat Pie (Pastel de Choclo)

This traditional Chilean dish is a smart choice because it combines lean proteins like chicken and extra-lean beef with fiber-rich corn and vegetables for a satisfying, well-balanced meal.

Ingredients

• nonstick vegetable oil spray
• 4 ounces boneless, skinless chicken breast · 120 kcal
• ½ teaspoon canola oil · 21 kcal
• 8 ounces extra lean (5% fat) ground beef · 345 kcal
• 1 green pepper, seeded and chopped · 27 kcal
• ¼ teaspoon ground black pepper
• ½ cup raisins · 218 kcal
• 2 teaspoons olives, chopped · 7 kcal
• ⅛ teaspoon paprika
• 1 medium onion, finely chopped · 44 kcal
• 16 ounces corn kernels, thawed · 368 kcal
• ½ cup fat-free milk · 42 kcal
• ¾ teaspoon ground cumin
• ¼ teaspoon black pepper
• 1 teaspoon dried basil

Method

1. Preheat your oven to 400°F (204°C). Lightly coat a skillet with vegetable oil spray and heat over medium. Cook the chicken breast for 4 minutes on each side, then remove from the skillet and shred with a fork.

   

2. In the same skillet, cook the ground beef, stirring constantly, until it is no longer pink. Stir in the chopped green pepper, black pepper, raisins, and chopped olives, then spoon this mixture into an 8x8-inch baking dish and top with the shredded chicken.

   

3. Heat the canola oil and paprika in the same skillet over medium heat. Add the chopped onion and cook for about 5 minutes until soft, while blending the thawed corn, nonfat milk, cumin, salt, pepper, and basil in a blender until pureed.

   

4. Mix the pureed corn into the cooked onion in the skillet and cook for 5 minutes. Spread this corn mixture evenly over the meat in the baking dish, and bake for 35 to 40 minutes until bubbly and beautifully browned.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.