Southwestern Corn Casserole

Get a taste of the Southwest in this easy meal for two that's ready to bake in 10 minutes!

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Servings 2

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ingredients 8
Prep Time 10 min
Total Time 45 min

Ingredients

1/2: cup frozen (thawed) broccoli, corn and pepper mixture

1: tablespoon sliced ripe olives

2: cooked reduced-fat pork sausage links (2 ounces), chopped

1: cup fat-free (skim) milk

2: large egg whites or 1/4 cup fat-free egg product

1/3: cup reduced-fat baking mix

2: tablespoons yellow cornmeal

1/2: teaspoon chili powder

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Directions

1 Heat oven to 425°. Spray two 10- to 12-ounce individual casseroles or custard cups with cooking spray. Divide the vegetables, olives and sausage between the casseroles.
2 Place milk, egg whites, baking mix, cornmeal and chili powder in blender. Cover and blend on high speed 15 seconds or until smooth. (Or beat on high speed 1 minute.) Pour evenly over sausage mixture.
3 Bake uncovered 20 to 25 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.

EXPERT TIPS

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Expert Tips

Like a meatless version of this easy corn cake? Replace the sausage links with 1/2 cup canned pinto beans, drained.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 70),

% Daily Value

Total Fat: 8g; 8%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 25mg; 25%;
Sodium: 510mg; 510%;
Total Carbohydrate: 34g; 34%
(Dietary Fiber 2g 2% Sugars 9g 9% ),
Protein: 16g; 16%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 8%;
Calcium: 25%;
Iron: 10%;

Exchanges:

1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;