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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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  • prep time 10 min
  • total time 45 min
  • ingredients 8
  • servings 2
 

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

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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.
  • 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.

Nutritional information

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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;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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