Ingredients
1/2 cup onion
chopped
1 1/2 teaspoons vegetable oil
1 can low-sodium cream style corn (about 15 ounces)
3/4 cup yellow cornmeal
1/2 cup 1% low-fat milk
4 tablespoons dried egg mix (or 2 eggs)
1/4 cup all-purpose flour
1/2 teaspoon baking powder
Nonstick cooking spray
Steps
Preheat oven to 350 °F.
In a saucepan, cook onions over medium heat in vegetable oil until tender (about 4 to 5 minutes).
Open canned corn and drain liquid into a measuring cup. If needed, add water to make 1 cup of liquid.
Add liquid and cornmeal to the cooked onions in the saucepan. Stir until the mixture boils.
Remove saucepan from heat. Mix in milk, corn, and dried egg mix.
In a mixing bowl, mix flour and baking powder. Add cornmeal mixture. Mix well.
Spray a 9-inch baking pan with nonstick cooking spray. Pour mixture into baking pan. Bake for 25 to 30 minutes. Cut into 6 servings.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 214 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 106 mg |
| Sodium | 181 mg |
| Carbohydrates | 36 g |
| Dietary Fiber | 2 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Vitamin D | 17 mcg |
| Calcium | 65 mg |
| Iron | 1 g |
| Potassium | 216 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Corn Casserole. Recipe source: A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.