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Corn Casserole

Corn Casserole - PictureCorn Casserole - Picture

(Casserole serving pictured above is half serving.)

Corn Casserole

Calories 259 (14% from fat)
Fat 4 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 19 mg.
Sodium 395 mg.
Carb. 42 gram
Fiber 6 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 19 gram


5 cups frozen corn (4.2 oz. per cup)

1 cup fat free milk

fat free cooking spray

1 cup (1.5 oz.) packed fresh basil leaves, torn or chopped

3 Tbsp. whole wheat flour

1 Tbsp. Splenda
(We used the box that measures cup for cup like sugar.)

6 large egg whites

1 cup fat free half & half

4 oz. lean turkey ham, diced
(We used Jennie-O Lean Turkey Ham.)

This recipe is a delicious side dish as well, simply divide each serving in half.

1. Start by defrosting the corn in a microwave. Put it in a microwave safe dish and heat on medium-high for 2 minutes. Remove from the microwave and stir, then put it back in for 2 more minutes. Remove a second time, stir and put it back in for a final 2 minutes. (If you're starting with fresh corn you can skip this step. Fresh corn also only takes about 4 cups to equal 20.1 oz.)

2. Put half the corn into a blender along with the milk. Blend until it's creamed. Preheat oven to 350 degrees Fahrenheit and then spray the bottom and sides of an 8 x 11 inch glass baking dish with fat free cooking spray.

3. Dump the creamed corn from the blender into a large mixing bowl and stir in the basil, flour, Splenda and remaining corn. Then use a whisk to mix in the egg whites and half & half. Finish by stirring in the diced chunks of ham.

4. Pour everything into the glass baking dish and bake for 50 minutes to 1 hour, until the center is set. Remove from the oven and let sit for 15 minutes before cutting and serving.

Yield: 4 Servings

 Corn Casserole

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