Corn Casserole
This family favorite casserole is good for breakfast or lunch. Add flavor by topping it with Fresh Tomato Salsa .
- Yield
- 6 Servings
- Serving size
- 1 piece
- Rating
- 4.08 of 5 (12 ratings)
Food groups
- Grains: 1/2 ounces
- Vegetables: 1/4 cups
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
Directions
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 168.87 |
| Total Fat | 3.73 g |
| Saturated Fat | 0.92 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 55.35 mg |
| Carbohydrates | 30.78 g |
| Dietary Fiber | 2.32 g |
| Total Sugars | 3.96 g |
| Added Sugars included | 0 g |
| Protein | 5.42 g |
| Calcium | 63 mg |
| Potassium | 213 mg |
| Sodium | 72.51 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 37 mg |
| Phosphorus | 132 mg |
| Selenium | 10 mg |
| Zinc | 1 mg |
| Vitamin A | 26 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 1 mcg |
| Folate | 57 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 65 mg |
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Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/corn-casserole-0. Federal works are public domain in the United States.