AI-generated photo.
Chilean · Iconic · Chile
Pastel de choclo
Also called pastel de choclo
Pastel de choclo, a dish from Chile.
Pai editors’ mark 4 / 5
Plan, list, and collections
Pastel de choclo is cooked in Chile as its own dish. Simmer the corn until it is a thick paste, spread it over a beef filling, and bake until the top spots. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
47
Health score
Balanced
Moderate
Richness
Balanced
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 35%
- Carbs 18%
- Fat 47%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 53.8 g of protein in the serving.
Watch · Low sodium
About 1175 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Ground beef, 90% lean198 kcal
- Chicken thigh157 kcal
- Kalamata olive135 kcal
- Whole milk54 kcal
- Raisins30 kcal
- Sweet corn29 kcal
Glycemic load
Estimated glycemic load for this count: 12. The bands come from the ingredient table.
Portion
One serving, as written, is about 623 kcal.
Allergens. Milk
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 623 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 623 kcal | 31% |
| Protein | 53.8 g | 108% |
| Carbohydrate | 26.9 g | 10% |
| Fiber | 4.4 g | 16% |
| Total sugars | 15.8 g | 32% |
| Fat | 32.3 g | 41% |
| Saturated fat | 9 g | 45% |
| Cholesterol | 206 mg | 69% |
| Sodium | 1175 mg | 51% |
| Potassium | 1074 mg | 23% |
| Calcium | 154 mg | 12% |
| Iron | 4.3 mg | 24% |
| Magnesium | 83 mg | 20% |
| Zinc | 8.2 mg | 75% |
| Vitamin A | 43 mcg | 5% |
| Vitamin C | 6.2 mg | 7% |
| Vitamin D | 1 mcg | 5% |
| Vitamin E · estimate | 1.5 mg | 10% |
| Vitamin K · estimate | 97 mcg | 81% |
| Thiamin (B1) | 0.3 mg | 23% |
| Riboflavin (B2) | 0.6 mg | 49% |
| Niacin (B3) | 13.8 mg | 86% |
| Vitamin B6 · estimate | 1.3 mg | 77% |
| Folate · estimate | 74 mcg | 19% |
| Vitamin B12 | 3.8 mcg | 157% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Calories land in a hearty range. Pair it with a lighter meal later.
- Protein is high enough to make the meal satisfying.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Sodium is high, mostly from salt, fish sauce, soy, or cured seasonings.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Sweet corn1.5 cups160 g
Ground beef, 90% lean1 lb450 g- Chicken thigh4 thighs520 g
Raisins0.25 cup40 g
Kalamata olive1.5 cups300 g
Yellow onion1 onion180 g
Ground cumin1 tsp2 g
Kosher salt1 tsp4 g
Whole milk1.5 cups350 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set the oven to 375°F / 191°C and leave it for 15 minutes so the rack is actually hot. Weigh sweet corn, ground beef, 90% lean, chicken thigh, raisins, kalamata olive, yellow onion, ground cumin, kosher salt, whole milk. Pastel de choclo is cooked in Chile as its own dish. Simmer the corn until it is a thick paste, spread it over a beef filling, and bake until the top spots. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Pastel de choclo, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Pastel de choclo is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Pastel de choclo bakes evenly only when the center is not a dome of unmixed batter.
- 🇨🇱 ChileSouth Americachile-pastel-step-4
Pastel de choclo, step 5
Step 5 · Bake about 36 min
5Bake at 375°F / 191°C until this is true: A skewer in the center of Pastel de choclo comes out with a few moist crumbs, and the top springs back. Start checking at 36 minutes. Opening the door early drops the heat.
Bake about 36 min
- 🇨🇱 ChileSouth Americachile-pastel-step-5
Pastel de choclo, step 6
Step 6 · Cool 10 min
6Cool Pastel de choclo in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Pastel de choclo in this shot order and no other: oil or butter just starting to shimmer; the sauce coating a spoon; batter or dough smoothed to the corners; broth poured from a height into a bowl. Slate words for the editor: mortar, drizzle, whisked, nacre, ember, sable, hearth, zester, shimmer, jute.
Cool 10 min
How you know it is done
A skewer in the center of Pastel de choclo comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Pastel de choclo looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Pastel de choclo spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Pastel de choclo completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Pastel de choclo is cooked by bake in Chile. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: Milk.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.