Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Green Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 12 oz can whole kernel corn *
- 2 x slightly beaten eggs
- 1/4 tsp salt
- 2 tbsp fine dry bread crumbs
- 2 tsp margarine, melted
- 1/4 cup sliced green onion
- 1 cup skim milk
- 1/8 tsp pepper
- 2 tbsp grated parmesan cheese
- =
Directions
drained, or 1 ½ cups of another cooked or canned vegetable if desired, set aside some corn and green onion for a garnish. In a med mixing bowl stir together eggs, milk, salt and pepper. Stir in remaining corn and green onions. Spray 2 individ 12 oz casseroles with pam. Divide egg mixture between casseroles. Bake, uncovered, in a 325 deg f oven for 25 minutes. In a small mixing bowl stir together bread crumbs, parmesan cheese, and margarine. Sprinkle atop casseroles. Bake, uncovered, for 15 minutes more or till a knife inserted near the center comes out clean. Garnish with reserved corn and green onions, if desired. * per serving: 348 calories, 18 g fat, 43 g carbohydrates, 14 g fat, 282 mg cholesterol, 628 mg sodium, 627 mg potassium.