Corn and Tomato Spoonbread

Vegetarian
Gluten Free
Health score
12%
Corn and Tomato Spoonbread
40 min.
4
454kcal

Suggestions

Ingredients

  • cup corn kernels from 2 ears corn
  • 0.5 cup cornmeal plus more for the ramekins
  • large eggs 
  • tablespoons chives fresh minced
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  • 0.8 cup parmesan cheese freshly grated
  • servings pepper freshly ground
  • servings pickled vegetables such as carrots, green beans and okra, for serving
  • medium tomatoes 
  • servings butter unsalted for the ramekins
  • cups milk whole

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • blender
  • ramekin
  • microwave

Directions

  1. Preheat the oven to 375 degrees F. Generously butter four 6-ounce ramekins and dust with cornmeal; tap out the excess.
  2. Whisk the milk, corn, cornmeal and a pinch of salt in a large microwave-safe bowl and microwave 5 minutes. Stir and continue to microwave until thick, about 2 more minutes. Meanwhile, beat the eggs in a bowl with a mixer until thick and airy, about 5 minutes.
  3. Whisk 1/2 cup cheese and 1 tablespoon chives into the hot cornmeal mixture until thick.
  4. Whisk half of the cornmeal mixture into the eggs, then whisk in the remaining cornmeal mixture until smooth. Divide the batter among the prepared ramekins and sprinkle with the remaining 1/4 cup cheese.
  5. Transfer the ramekins to a baking sheet and bake until puffed and set, 20 to 25 minutes.
  6. Meanwhile, chop the tomatoes and toss with the olive oil, the remaining 1 tablespoon chives, and salt and pepper. Top the spoonbread with the tomato mixture.
  7. Serve with pickled vegetables.
  8. Photograph by Antonis Achilleos

Nutrition Facts

Calories454kcal
Protein17.58%
Fat52.16%
Carbs30.26%

Properties

Glycemic Index
66.88
Glycemic Load
12.54
Inflammation Score
-8
Nutrition Score
21.950869601706%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.1mg
Kaempferol
0.45mg
Myricetin
0.15mg
Quercetin
1.93mg

Nutrients percent of daily need

Calories:453.98kcal
22.7%
Fat:26.89g
41.37%
Saturated Fat:10.63g
66.44%
Carbohydrates:35.09g
11.7%
Net Carbohydrates:30.12g
10.95%
Sugar:11.64g
12.93%
Cholesterol:227.7mg
75.9%
Sodium:731.25mg
31.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.4g
40.8%
Phosphorus:442.56mg
44.26%
Calcium:375.95mg
37.59%
Selenium:26.07µg
37.24%
Vitamin K:37.31µg
35.53%
Vitamin B2:0.59mg
34.65%
Vitamin A:1730.86IU
34.62%
Vitamin B12:1.37µg
22.76%
Vitamin B6:0.44mg
21.82%
Manganese:0.42mg
20.85%
Vitamin C:16.66mg
20.2%
Fiber:4.97g
19.9%
Zinc:2.96mg
19.7%
Potassium:673.5mg
19.24%
Folate:75.67µg
18.92%
Magnesium:75.22mg
18.8%
Vitamin B5:1.74mg
17.37%
Vitamin D:2.51µg
16.74%
Vitamin E:2.48mg
16.52%
Vitamin B1:0.24mg
15.84%
Iron:2.47mg
13.74%
Vitamin B3:1.86mg
9.32%
Copper:0.19mg
9.26%