Tangy Corn Casserole

Vegetarian
Gluten Free
Health score
5%
Tangy Corn Casserole
45 min.
8
180kcal

Suggestions


Welcome to a delightful culinary adventure with our Tangy Corn Casserole, a dish that perfectly blends flavor, texture, and nutrition! This vegetarian and gluten-free side dish is a sensational choice for gatherings, family dinners, or a comforting snack any time of the day. Ready in just 45 minutes, you'll find it easy to whip up, making it a go-to recipe for busy individuals who still want to serve something wholesome and delicious.

Imagine biting into a creamy, savory casserole, where sweet corn meets the vibrant colors of green peppers and tomatoes, perfectly complemented by the heartiness of yellow squash. Each bite offers a delightful tang, thanks to a hint of hot pepper sauce that adds just the right kick. And the best part? It's not only satisfying to your taste buds, but it's also kind to your waistline, with each serving containing just 180 calories!

This Tangy Corn Casserole serves up to 8 people, making it an ideal choice for any occasion—whether you're entertaining guests or simply enjoying a quiet family meal. Don't forget to top it off with a sprinkle of Cheddar cheese and garnish with fresh tomato and green pepper rings for that extra pop of flavor and color. Get ready to impress your loved ones with this easy-to-make dish that promises to be a hit at the table!

Ingredients

  • 0.7 cup cornmeal 
  •  eggs beaten
  • 10 oz regular corn frozen thawed drained
  • 0.5 cup bell pepper green sliced into strips
  • 0.5 cup milk 
  • 0.5 cup onion chopped
  • 0.3 teaspoon pepper 
  • slices garnishes: tomato and pepper green sliced into rings
  • 0.3 teaspoon pepper sauce hot
  • 0.8 teaspoons salt 
  • cup cheddar cheese shredded divided
  •  tomatoes chopped
  • 0.5 cup water 
  • cup baby squash yellow chopped

Equipment

  • sauce pan
  • oven
  • mixing bowl
  • casserole dish

Directions

  1. In a medium saucepan, combine corn, onion, green pepper, and water. Bring to a boil; reduce heat to medium-low. Cover and simmer 5 minutes or until vegetables are crisp-tender. Do not drain.
  2. In a a large mixing bowl, combine squash, tomato, 3/4 cup cheese, cornmeal, milk, eggs, salt, pepper, and hot pepper sauce.
  3. Add corn mixture to cornmeal mixture; stir to blend.
  4. Pour into a greased 1 1/2-quart casserole dish.
  5. Bake, uncovered, at 350 for 45 to 50 minutes or until heated through. Top with remaining cheese, and, if desired, tomato slices and green pepper rings.

Nutrition Facts

Calories180kcal
Protein17.49%
Fat36.02%
Carbs46.49%

Properties

Glycemic Index
38.81
Glycemic Load
6.66
Inflammation Score
-5
Nutrition Score
8.7726087777511%

Flavonoids

Naringenin
0.13mg
Luteolin
0.44mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
2.34mg

Nutrients percent of daily need

Calories:179.79kcal
8.99%
Fat:7.48g
11.51%
Saturated Fat:3.54g
22.14%
Carbohydrates:21.73g
7.24%
Net Carbohydrates:18.77g
6.83%
Sugar:2.48g
2.76%
Cholesterol:56.88mg
18.96%
Sodium:340.06mg
14.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.18g
16.36%
Vitamin C:15.84mg
19.2%
Phosphorus:177.26mg
17.73%
Calcium:135.08mg
13.51%
Vitamin B6:0.26mg
12.92%
Selenium:8.82µg
12.61%
Vitamin B2:0.21mg
12.13%
Fiber:2.96g
11.85%
Manganese:0.22mg
11.25%
Zinc:1.49mg
9.91%
Magnesium:39.14mg
9.79%
Folate:36.57µg
9.14%
Vitamin A:446.69IU
8.93%
Potassium:309.18mg
8.83%
Vitamin B1:0.12mg
7.8%
Vitamin B3:1.19mg
5.96%
Iron:1.01mg
5.63%
Vitamin B12:0.33µg
5.5%
Vitamin B5:0.53mg
5.28%
Copper:0.09mg
4.73%
Vitamin D:0.47µg
3.15%
Vitamin K:3.18µg
3.03%
Vitamin E:0.43mg
2.89%
Source:My Recipes