Southwestern Corn Casserole

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

  • 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
  • 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.
  • 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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