Southwestern Corn Cakes

Health score
10%
Southwestern Corn Cakes
45 min.
2
269kcal

Suggestions


Are you ready to spice up your meal routine with a delightful twist? Introducing Southwestern Corn Cakes, a vibrant and flavorful side dish that will transport your taste buds straight to the sunny Southwest! Perfectly balanced with a medley of sweet corn, zesty red peppers, and savory pork sausage, these corn cakes are not only delicious but also packed with nutrients.

In just 45 minutes, you can whip up this easy-to-make recipe that serves two, making it ideal for a cozy dinner or a fun gathering with friends. The combination of low-fat milk and egg whites creates a light and fluffy texture, while the addition of chili powder gives it that signature Southwestern kick. Top it off with a dollop of reduced-sodium chunky salsa and a sprinkle of fresh cilantro for an extra burst of flavor.

With only 269 calories per serving, these corn cakes are a guilt-free indulgence that won't derail your healthy eating goals. Whether you're looking for a side dish to complement your main course or a tasty snack to enjoy on its own, Southwestern Corn Cakes are sure to impress. So grab your apron, fire up the oven, and get ready to savor the deliciousness of this unique dish!

Ingredients

  • 0.5 cup bell pepper red frozen thawed ()
  • tablespoon olives ripe sliced
  • ounces mild sausage links to package directions and coin cooked chopped reduced-fat
  • cup milk low-fat
  • 0.3 cup eggs fat-free
  • 0.3 cup available by request from butcher 
  • tablespoons cornmeal yellow
  • 0.5 teaspoon chili powder 
  • 0.3 cup salsa reduced-sodium
  • serving cilantro leaves 

Equipment

  • oven
  • knife
  • blender

Directions

  1. Heat oven to 425°. Spray two 10- to 12-ounce individual casseroles or custard cups with nonstick cooking spray. Spoon half the corn mixture, olives and sausage into each casserole.
  2. Place milk, egg product, 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.)
  3. Pour evenly over sausage mixture.
  4. Bake uncovered 20 to 25 minutes or until knife inserted in center comes out clean. Cool 10 minutes. Top with salsa and cilantro.

Nutrition Facts

Calories269kcal
Protein21.24%
Fat45.43%
Carbs33.33%

Properties

Glycemic Index
80.25
Glycemic Load
4.82
Inflammation Score
-8
Nutrition Score
16.983478235162%

Flavonoids

Luteolin
0.25mg
Kaempferol
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:268.61kcal
13.43%
Fat:13.65g
21%
Saturated Fat:4.51g
28.19%
Carbohydrates:22.54g
7.51%
Net Carbohydrates:19.59g
7.12%
Sugar:9.66g
10.73%
Cholesterol:140.99mg
47%
Sodium:694.19mg
30.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.37g
28.73%
Vitamin C:48.51mg
58.8%
Vitamin A:1973.83IU
39.48%
Phosphorus:264.22mg
26.42%
Vitamin B2:0.4mg
23.24%
Vitamin B6:0.45mg
22.28%
Calcium:218.33mg
21.83%
Vitamin B12:1.23µg
20.52%
Potassium:709.46mg
20.27%
Selenium:12.87µg
18.39%
Vitamin D:2.27µg
15.16%
Vitamin B1:0.22mg
14.73%
Zinc:2.01mg
13.37%
Vitamin B5:1.33mg
13.31%
Vitamin B3:2.53mg
12.67%
Fiber:2.95g
11.8%
Vitamin E:1.76mg
11.75%
Magnesium:43.02mg
10.75%
Folate:39.05µg
9.76%
Iron:1.55mg
8.61%
Manganese:0.16mg
8.24%
Copper:0.1mg
5.17%
Vitamin K:4.27µg
4.07%