Triple-Corn Squares with Bean Sauce

Dairy Free
Health score
7%
Triple-Corn Squares with Bean Sauce
40 min.
6
394kcal

Suggestions


Are you ready to elevate your side dish game with a delightful and unique recipe? Introducing Triple-Corn Squares with Bean Sauce, a scrumptious dairy-free option that is sure to impress your family and friends. This dish combines the sweet flavors of corn with the hearty texture of black beans, creating a perfect harmony of taste and nutrition.

In just 40 minutes, you can whip up a batch of these delicious squares that serve six people, making them an ideal choice for gatherings or weeknight dinners. With only 394 calories per serving, you can indulge without the guilt. The combination of cream-style corn and whole kernel corn gives these squares a delightful sweetness, while the savory bean sauce adds a zesty kick that will have everyone coming back for seconds.

Whether you're looking for a side dish to complement your main course or a tasty snack to enjoy on its own, these Triple-Corn Squares are versatile and satisfying. Plus, the addition of fresh cilantro not only enhances the flavor but also adds a pop of color to your plate. So, roll up your sleeves and get ready to impress your taste buds with this easy-to-make, crowd-pleasing recipe!

Ingredients

  • 0.3 cup butter melted
  • 15 oz black beans rinsed drained canned
  • 14.8 oz corn cream-style canned
  • 11 oz corn kernels whole drained canned
  • 6.5 oz just-add-water cornbread mix 
  •  eggs 
  • servings cilantro leaves fresh chopped
  • 0.3 cup salsa (any variety)

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat oven to 40
  2. Grease rectangular baking dish, 11x7x1 1/2 inches.
  3. Mix cream-style corn, whole kernel corn, muffin mix (dry), butter and eggs.
  4. Pour into baking dish.
  5. Bake uncovered about 30 minutes or until casserole springs back when touched lightly in center.
  6. During last 5 minutes of baking, cook beans and salsa in 1-quart saucepan over medium heat, stirring occasionally, until hot.
  7. Cut casserole into squares. Top with bean sauce; sprinkle with cilantro.
  8. Serve immediately.

Nutrition Facts

Calories394kcal
Protein10.75%
Fat36.17%
Carbs53.08%

Properties

Glycemic Index
5.33
Glycemic Load
0
Inflammation Score
-7
Nutrition Score
13.305651954983%

Flavonoids

Quercetin
0.05mg

Nutrients percent of daily need

Calories:393.73kcal
19.69%
Fat:16.45g
25.31%
Saturated Fat:3.74g
23.4%
Carbohydrates:54.32g
18.11%
Net Carbohydrates:45.3g
16.47%
Sugar:11.41g
12.68%
Cholesterol:55.17mg
18.39%
Sodium:1046.07mg
45.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11g
22%
Fiber:9.03g
36.1%
Phosphorus:322.79mg
32.28%
Folate:128.65µg
32.16%
Manganese:0.39mg
19.47%
Vitamin B2:0.33mg
19.31%
Vitamin B1:0.28mg
18.57%
Iron:2.84mg
15.77%
Vitamin A:719.5IU
14.39%
Vitamin B3:2.83mg
14.16%
Magnesium:55.11mg
13.78%
Potassium:478.31mg
13.67%
Copper:0.24mg
11.79%
Selenium:7.87µg
11.24%
Vitamin B6:0.19mg
9.65%
Zinc:1.31mg
8.75%
Vitamin B5:0.85mg
8.53%
Vitamin C:5.96mg
7.22%
Calcium:62.07mg
6.21%
Vitamin E:0.87mg
5.79%
Vitamin B12:0.17µg
2.85%
Vitamin K:2.5µg
2.38%
Vitamin D:0.29µg
1.96%