Tamale Pie, Low Sodium Style Recipe

Looking for an easy Tamale Pie, low sodium style recipe? Learn how to make Tamale Pie, low sodium style using healthy ingredients.


Submitted by bu11wink1e

Makes 10 servings



4764 total grams output, 10 servings of 475/serving. Low Sodium Tamale Pie made with cornmeal, beans, chicken breast, swiss cheese, no-salt added salsa, no-salt added cottage cheese, and more.

Recipe Ingredients for Tamale Pie, low sodium style

100 grams Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
100 grams Beans, Pinto, Mature Seeds
446 grams Onions
77 grams Garlic
3 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) Peppers, Sweet, Red
885 grams Chicken breast, meat, raw
16 oz 1% Lowfat Cottage Cheese, Small Curd, No Salt Added
174 grams Cheese
3 oz Mexican Style Four Cheese
10 g Salt Substitute
468 grams cornmeal
593 grams (Trader Joe's) Fire-Roasted Salsa, No Salt Added
2 serving (Santa Barbara Olive Co) Medium Pitted Ripe Olives, Low Sodium

Recipe Directions for Tamale Pie, low sodium style

Totally didn't turn out as planned, way to much filling for my casserole dish, polenta didn't set up like I expected, I learned so much for next time. However I still need to eat it up, so until it's gone, this will exist to track calories.
Categories

Main Dish

Nutrition Facts
Serving Size 391.4g
Amount Per Serving
Calories
562
Calories from Fat
106
% Daily Value*
Total Fat
11.8g
18%
Saturated Fat
4.4g
22%
Trans Fat
0.0g
Cholesterol
93mg
31%
Sodium
322mg
13%
Potassium
1335mg
38%
Total Carbohydrates
64.1g
21%
Dietary Fiber
8.8g
35%
Sugars
10.8g
Protein
49.8g
Vitamin A 47% Vitamin C 125%
Calcium 32% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in niacin
  • High in selenium
  • Very high in vitamin C
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