Project Body Smart | Healthy Recipe, Chilean Corn and Meat Pie


Healthy Recipe, Chilean Corn and Meat Pie

Serve with lettuce and tomato salad for a complete meal.


For meat mixture

Nonstick cooking spray

4 oz boneless, skinless chicken breast 
8 oz extra lean ground beef (5 percent fat) 
1 green pepper, seeded and chopped 
¼ tsp ground black pepper 
½ Cup raisins 
2 tsp olives, chopped 

For corn topping

½ Tbsp canola oil 
⅛ tsp paprika 
1 medium onion, finely chopped 
16 oz frozen yellow corn, thawed 
½ Cup fat-free milk 
¾ tsp ground cumin 
¼ tsp ground black pepper 
1 tsp dried basil 


  1. Preheat oven to 400 degrees F.
  2. Spray skillet with cooking spray and warm over medium heat. Cook chicken breast 4 minutes each side. Remove from skillet and shred chicken with fork. Set aside.
  3. Put beef in same skillet; cook, stirring constantly, until no longer pink.
  4. Stir in green pepper, black pepper, raisins and olives.
  5. Spoon mixture into 8” x 8” baking dish (or divide into four servings and bake in four small ovenproof bowls). Arrange chicken on top of mixture in dish.
  6. Combine oil and paprika in same skillet; warm over medium heat. Add onion and cook, stirring frequently, until soft and translucent, about 5 minutes. While onion cooks, combine thawed corn, milk, cumin, salt, black pepper and basil into blender. Puree.
  7. Add pureed corn mix to cooked onion in skillet. Mix well. Continue cooking for 5 minutes. Spoon corn mixture over meat mixture in baking dish.
  8. Bake until bubbly and nicely browned, 35 to 40 minutes.

Nutritional Information

Per serving. Makes 4 servings.

Calories: 251

Fat: 6g

Saturated fat: 2g

Cholesterol: 48 mg

Sodium: 69mg

Fiber: 3g

Protein: 21g

Carbohydrates: 31g

Potassium: 592mg

From the National Institutes of Health

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