Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
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
- 1 tablespoon butter
- 1 large onion, chopped
- 1 bell pepper (any color), seeded and chopped
- 3 tablespoons all-purpose flour
- 2 cups 1% milk
- 2 eggs, slightly beaten
- 2 16-ounce packages whole kernel corn, thawed
- 2 cups bread crumbs
- Nonfat cooking spray
Directions
1.Preheat oven to 325ºF.
2.Heat the butter in a medium skillet over medium-high heat. Add onion and bell pepper and cook for 5 minutes or until tender. Sprinkle the flour then gently toss to coat the vegetables.
3.Stir in the milk. Raise heat and bring to a boil, stirring often. Remove from heat then set aside.
4.In a large bowl, combine the eggs, corn and 1 cup of the bread crumbs. Add the vegetable mixture and mix until combined.
5.Spray a 2 quart baking dish with cooking spray then pour in the corn mixture. Sprinkle remaining bread crumbs over the top of the mixture.
6.Bake for 45 minutes or until center appears set. Let stand for 10-15 minutes then serve.