Triple-Corn Squares with Bean Sauce

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

Suggestions


Welcome to a delightful culinary adventure with our Triple-Corn Squares with Bean Sauce! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for those seeking a dairy-free option, these squares are a fantastic side dish that can elevate any meal.

Imagine the sweet and savory combination of cream-style corn and whole kernel corn, harmoniously blended with the rich texture of cornbread. The result is a moist and fluffy casserole that springs back when touched, inviting you to dig in. As it bakes to golden perfection, the aroma wafts through your kitchen, promising a comforting and satisfying experience.

But the magic doesn’t stop there! Topped with a zesty bean sauce made from black beans and salsa, each square bursts with flavor and nutrition. This dish is not only delicious but also packed with protein and fiber, making it a wholesome addition to your table. Whether you’re hosting a gathering or simply enjoying a family dinner, these Triple-Corn Squares are sure to impress your guests and leave them asking for seconds.

So, roll up your sleeves and get ready to create a dish that’s as fun to make as it is to eat. In just 40 minutes, you’ll have a scrumptious side that’s perfect for any occasion. Let’s get cooking!

Ingredients

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

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat oven to 400°. Grease rectangular baking dish, 11x7x1 1/2 inches.
  2. Mix cream-style corn, whole kernel corn, muffin mix (dry), butter and eggs.
  3. Pour into baking dish.
  4. Bake uncovered about 30 minutes or until casserole springs back when touched lightly in center.
  5. During last 5 minutes of baking, cook beans and salsa in 1-quart saucepan over medium heat, stirring occasionally, until hot.
  6. Cut casserole into squares. Top with bean sauce; sprinkle with cilantro.
  7. Serve immediately.

Nutrition Facts

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

Properties

Glycemic Index
5.33
Glycemic Load
0
Inflammation Score
-7
Nutrition Score
13.282173944556%

Flavonoids

Quercetin
0.01mg

Nutrients percent of daily need

Calories:393.71kcal
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:1046.03mg
45.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11g
21.99%
Fiber:9.02g
36.09%
Phosphorus:322.75mg
32.27%
Folate:128.6µg
32.15%
Manganese:0.39mg
19.45%
Vitamin B2:0.33mg
19.3%
Vitamin B1:0.28mg
18.57%
Iron:2.84mg
15.76%
Vitamin A:713.87IU
14.28%
Vitamin B3:2.83mg
14.15%
Magnesium:55.09mg
13.77%
Potassium:477.88mg
13.65%
Copper:0.24mg
11.78%
Selenium:7.86µg
11.24%
Vitamin B6:0.19mg
9.65%
Zinc:1.31mg
8.74%
Vitamin B5:0.85mg
8.52%
Vitamin C:5.94mg
7.2%
Calcium:62.01mg
6.2%
Vitamin E:0.87mg
5.78%
Vitamin B12:0.17µg
2.85%
Vitamin K:2.24µg
2.13%
Vitamin D:0.29µg
1.96%