Corn Casserole Recipe
This recipe was sent to us by eClub Member Ann D. She’s a nurse practitioner, so you know it’s healthy, but wait till you taste it!
4 cups sweet corn (fresh, frozen or canned)
1/2-1 green bell pepper, chopped
1/2-1 red bell pepper, chopped
1 large onion, chopped
1-2 cloves garlic
1 chili pepper, seeded and chopped (or dried pepper flakes)
1/2 cup reduced-fat cheddar cheese, shredded
1/2 cup reduced-fat Monterey jack cheese, shredded
1 cup reduced fat egg substitute
1 block extra firm, reduced fat tofu
5-10 large mushrooms, sliced
Skim milk or soy milk as needed for desired consistency
Spray a shallow baking dish with nonstick cooking spray. Combine first 6 ingredients and mix well. Add half of the cheese. Blend tofu in a blender or food processor until smooth. Stir in egg substitute and enough milk for a creamy and smooth consistency. Pour tofu mixture over corn mixture and top with remaining cheese. Ann likes to add additional chunks of tofu to increase the protein. Bake for 1 hour at 375 degrees. Can be served as a meal or a side dish.
Makes 8-10 Servings
Serving Size: 10 ounces
Nutrients per serving:
Calories: 217
Total fat: 6 grams
Saturated fat: 1 gram
Cholesterol: 5 mg
Sodium: 189 mg
Carbohydrates: 27 grams
Protein: 18 grams
Dietary fiber: 4 grams
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