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Corn Casserole

Corn Casserole

3 Ratings
3 Ratings
Recipe Image
Corn Casserole
Makes: 6 Servings
Total Cost: $$$$

This family favorite casserole is good for breakfast or lunch. Add flavor by topping it with fresh tomato salsa.

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) (or 2 eggs)
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon baking powder
  • Nonstick cooking spray

Directions

  1. Preheat oven to 350 degrees 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.
Source:

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

Nutrition Information

Serving Size: 1 piece
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
N/A - data is not available
Nutrients Amount
Total Calories 214
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 106 mg
Carbohydrates 36 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 65 mg
Potassium 216
Sodium 181 mg
Copper 90 mg
Iron 1 g
Magnesium 37 mg
Phosphorus 136 mg
Selenium 12 mcg
Zinc 1 mg
Vitamins
Vitamin A 23 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.3 mcg
Vitamin D 17 mcg
Vitamin E 0 mg
Vitamin K 1 mcg
Folate 61 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 57 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025