Pastel de Choclo

Gluten Free
Health score
33%
Pastel de Choclo
45 min.
4
354kcal

Suggestions

Ingredients

  • 2  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup carrots thinly sliced
  • 1 cup less-sodium chicken broth fat-free
  • 2 tablespoons basil fresh thinly sliced
  • 32 ounce regular corn fresh frozen thawed
  • 2 tablespoons parsley fresh minced
  • 2  garlic cloves thinly sliced
  • 1 cup onion thinly sliced
  • 0.5 cup bell pepper red thinly sliced
  • 1 teaspoon salt divided
  • 0.5 pound chicken breast boneless skinless cut into bite-sized pieces
  • 4 teaspoons sugar divided
  • 0.5 cup milk whole

Equipment

  • food processor
  • sauce pan
  • oven
  • baking pan
  • broiler
  • dutch oven

Directions

  1. Preheat oven to 40
  2. Combine milk and corn in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
  3. Remove from heat; let stand, covered, 5 minutes.
  4. Place corn mixture in a food processor; process until smooth. Stir in basil, 1 teaspoon sugar, and 1/2 teaspoon salt.
  5. Combine broth, onion, bell pepper, carrot, black pepper, garlic, and bay leaves in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
  6. Add remaining 1/2 teaspoon salt, chicken, and parsley. Cover and cook 10 minutes or until chicken is done.
  7. Drain; discard bay leaves.
  8. Place chicken mixture in the bottom of an 8-inch square baking dish coated with cooking spray. Top with corn mixture; sprinkle evenly with remaining 1 tablespoon sugar.
  9. Bake at 400 for 25 minutes.
  10. Preheat broiler.
  11. Broil 3 minutes or until lightly browned.

Nutrition Facts

Calories354kcal
Protein22.24%
Fat10.34%
Carbs67.42%

Properties

Glycemic Index
94.48
Glycemic Load
5.08
Inflammation Score
-10
Nutrition Score
26.269130468369%

Flavonoids

Apigenin
4.31mg
Luteolin
0.16mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.34mg
Quercetin
8.23mg

Nutrients percent of daily need

Calories:353.92kcal
17.7%
Fat:4.49g
6.92%
Saturated Fat:1.2g
7.51%
Carbohydrates:65.94g
21.98%
Net Carbohydrates:57.92g
21.06%
Sugar:8.82g
9.8%
Cholesterol:39.95mg
13.32%
Sodium:917.05mg
39.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.76g
43.52%
Vitamin A:3557.54IU
71.15%
Vitamin C:48.08mg
58.28%
Vitamin B3:10.51mg
52.55%
Vitamin B6:1mg
50.23%
Vitamin K:40.57µg
38.64%
Phosphorus:379.74mg
37.97%
Fiber:8.03g
32.11%
Selenium:22.27µg
31.82%
Potassium:1110.41mg
31.73%
Folate:116.64µg
29.16%
Manganese:0.53mg
26.55%
Magnesium:102mg
25.5%
Vitamin B1:0.34mg
22.34%
Vitamin B2:0.35mg
20.69%
Vitamin B5:1.83mg
18.27%
Zinc:2.26mg
15.05%
Iron:2.27mg
12.59%
Copper:0.18mg
9.1%
Calcium:76.09mg
7.61%
Vitamin B12:0.39µg
6.53%
Vitamin E:0.56mg
3.71%
Vitamin D:0.39µg
2.61%
Source:My Recipes