Nutrition Facts

Serving Size 1 cup

Servings Per Recipe 5

Amount Per Serving
Calories 214
Total Fat 4
  Saturated Fat 2
  Monounsaturated Fat 2
  Polyunsaturated Fat 0
Total Carbohydrate 34
  Dietary Fiber 2
Protein 10
Sodium 364

Corn and Zucchini Casserole


1 can (15 ounces) cream-style corn
1 cup coarsely grated zucchini (with skin)
½ cup chopped onion
½ cup liquid egg substitute

1/3 cup fat free sour cream

1/3 c yellow cornmeal

1/3 cup all purpose wheat flour

½ tsp black pepper

¼ tsp ground red pepper

½ cup grated low fat pepper jack cheese

½ cup finely diced red pepper


1.            Preheat oven to 350˚F.

2.            Combine first 10 ingredients in large bowl, mix well.

3.            Spray in 8”x8” casserole dish with nonstick cooking spray.

4.            Pour mixture in dish and spread evenly.

5.            Top with diced red bell pepper.

6.            Bake 30-35 minutes until puffed and firm in the middle and lightly browned on edges.

Yield: 5 servings.