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Recipe: light corn casserole
In this recipe, a traditional corn casserole is lightened up by using egg substitute in place of whole eggs and by adding vegetables to the mix. With a little creativity you can think of ways to add vegetables to almost any recipe; it’s a great tool to not only make a recipe stretch farther, but to also add fiber and nutrients, says Chelsey Lindahl, a registered dietitian in the MultiCare Center for Healthy Living.
Makes 9 servings
Ingredients
Garnish with light sour cream, yogurt or salsa to add tartness to this comfort casserole.
¾ cup chopped bell peppers, fresh or frozen
1/2 cup chopped onion
1-15.25 oz can unsalted whole-kernal corn, including liquid
1-14.75 oz can of cream-style corn
1.5 cups cornbread mix
1/2 cup egg substitute
Instructions
Heat oven to 350˚F. Cook peppers and onion in a nonstick skillet until crisp-tender, stirring constantly.
In a separate bowl, combine all corn, including liquid, corn bread mix, and egg substitute. Add sautéed vegetables and mix lightly.
Spray a 9 inch square baking dish with nonstick cooking spray. Pour mixture in dish and bake for 45 to 60 minutes or until toothpick comes out clean when inserted in the center.
Nutrition information
Per serving: 160 calories; 1 ½ g fat; 0 g saturated fat; 0 mg cholesterol; 480 mg sodium; 34 g carbohydrate; 3 g fiber; 8 g sugars; 6 g protein
Printable recipe card
Click here to download and print this recipe.
Posted on Jan 30, 2013 in Healthy Living
