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Corn Casserole

This family favorite casserole is good for breakfast or lunch. Add flavor by topping it with Fresh Tomato Salsa.

  • 6 Servings
  • Less than $3.00

Ingredients

  • 1/2 cup onion, chopped
  • 1 1/2 teaspoons vegetable oil
  • 1 can low-sodium cream style corn
  • 3/4 cup yellow cornmeal
  • 1/2 cup 1% low-fat milk
  • 4 tablespoons dried egg mix
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon baking powder
  • Nonstick cooking spray

Steps

1

Preheat oven to 350 °F.

2

In a saucepan, cook onions over medium heat in vegetable oil until tender (about 4 to 5 minutes).

3

Open canned corn and drain liquid into a measuring cup. If needed, add water to make 1 cup of liquid.

4

Add liquid and cornmeal to the cooked onions in the saucepan. Stir until the mixture boils.

5

Remove saucepan from heat. Mix in milk, corn, and dried egg mix.

6

In a mixing bowl, mix flour and baking powder. Add cornmeal mixture. Mix well.

7

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.

Ingredients

Serving Size: 1 piece

NutrientsAmount
Total Calories214
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol106 mg
Carbohydrates36 g
Dietary Fiber2 g
Total Sugars5 g
Added Sugars included0 g
Protein7 g
Minerals
Calcium65 mg
Potassium216
Sodium181 mg
Copper90 mg
Iron1 g
Magnesium37 mg
Phosphorus136 mg
Selenium12 mcg
Zinc1 mg
Vitamins
Vitamin A23 mcg RAE
Vitamin B60.1 mg
Vitamin B120.3 mcg
Vitamin D17 mcg
Vitamin E0 mg
Vitamin K1 mcg
Folate61 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin2 mg
Choline57 mg

Source:

  • A Harvest of Recipes with USDA Foods
  • USDA Food Distribution Program on Indian Reservations