Tamale Pie

No-salt-added tomatoes reduce the sodium in this favorite beef casserole recipe. Using ground turkey or lean ground beef helps to keep the fat content low.

Prep Time:
35 mins
Additional Time:
30 mins
Total Time:
1 hrs 5 mins
6 servings


  • Nonstick cooking spray

  • 1 ⅓ cups water

  • ½ cup yellow cornmeal

  • ½ cup cold water

  • ½ teaspoon salt

  • 8 ounces uncooked ground turkey breast or 90-percent or higher lean ground beef

  • ½ cup chopped onion

  • ½ cup chopped green and/or red sweet pepper

  • 1 clove garlic, minced

  • 1 tablespoon chili powder

  • 1 (14.5 ounce) can no-salt-added diced tomatoes, drained

  • 1 (11 ounce) can whole kernel corn, drained

  • 2 tablespoons tomato paste

  • 2 tablespoons snipped fresh cilantro or parsley

  • ½ cup shredded reduced-fat cheddar or Monterey Jack cheese (2 ounces)

  • 1 bunch Snipped fresh cilantro or parsley


  1. Preheat oven to 350 degrees F. Lightly coat a 2-quart square baking dish with nonstick cooking spray; set aside. In a small saucepan, bring the 1 1/3 cups water to boiling. In a small bowl, stir together the cornmeal, the 1/2 cup cold water, and 1/4 teaspoon of the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir until mixture returns to boiling; reduce heat. Cook over low heat about 10 minutes or until mixture is very thick, stirring occasionally.

  2. Pour the hot mixture into the prepared dish. Cover and chill while preparing filling.

  3. To prepare the filling: In a large skillet, cook turkey, onion, sweet pepper, and garlic until meat is brown. Drain off fat. Stir chili powder and the remaining 1/4 teaspoon salt into meat mixture in skillet; cook for 1 minute. Stir in the drained tomatoes, corn, tomato paste, and the 2 tablespoons cilantro.

  4. Spoon the meat mixture on top of the chilled cornmeal mixture in baking dish.

  5. Bake, uncovered, about 25 minutes or until heated through. Sprinkle with cheese. If desired, sprinkle with additional snipped cilantro.

Nutrition Facts (per serving)

182 Calories
3g Fat
25g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 182
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 4g 15%
Total Sugars 7g
Protein 14g 29%
Total Fat 3g 4%
Saturated Fat 1g 7%
Cholesterol 22mg 7%
Vitamin A 1007IU 20%
Vitamin C 20mg 22%
Folate 8mcg 2%
Sodium 546mg 24%
Calcium 158mg 12%
Iron 2mg 8%
Magnesium 24mg 6%
Potassium 276mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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