Recipes - Tried & True Low Sodium Chili Cornbread Casserole


Mod Of The Month March 2012 - The Grand Theft
Trader Group
[h=2]Low Sodium Chili Cornbread Casserole

    • 1 lb ground beef
    • 2 cups no-salt-added kidney beans
    • 2 cups tomatoes, chopped and drained
    • 1/2 cup onion, Chopped
    • 1/2 cup red bell pepper, Chopped
    • 1 cup frozen corn
    • 1 tablespoon chili powder
    • 1 teaspoon cumin
    • 1/2 teaspoon garlic powder
    • 1/2 cup yellow cornmeal
    • 1/2 cup flour
    • 2 tablespoons sugar
    • 1 1/2 teaspoons sodium-free baking powder
    • 1 cup milk
    • 1 egg
    • 1 tablespoon olive oil

  1. Brown beef with onions and peppers until no longer pink.
  2. Add beans, tomatoes, corn, and spices and simmer 5 minutes.
  3. Stir together flour, cornmeal, sugar, and baking powder.
  4. Combine milk, egg, and oil.
  5. Pour milk mixture into flourm ixture, stirring until just moistened.
  6. Spread beef mixture in a greased 8x8 baking dish.
  7. Spread cornbread over top of beef.
  8. bake at 425 until cornbread is done, about 10-12 minutes.
I did a few things differently. I hate beans, so I left the beans out. I use ground turkey. For the chili part this is how I did mine. I put garlic, cilantro, onions, and bellpepper in 1 tablespoon of olive oil and sauteed vegis. Then I added ground turkey. Browned the meat. Added 1 cup corn, 1 can no salt added rotel, 1 can no salt added tomato sauce, and the following seasonings: Mrs. Dash, onion powder, garlic powder, red pepper flakes, home made chili powder, cumin, and 1 tablesppon of sugar. Everything else I did the same.

Here is how to make low sodium chili powder. Chili powder bought in the store contains sodium.
3 T Paprika
2 t Oregano
1 t Cumin
1 t Turmeric
1 t Garlic Powder
1/4 t Cayenne

Mix well and store in an airtight container.