Low Fat Corn Custard
This colorful creamy corn custard casserole pairs nicely with many of our Mexican spa cuisine dishes. Serve with black beans and our spa Southern Style Greens for a striking combination of colors and flavors. Excellent for holiday meals, also!
Servings: 6
Calories: 77kcal
This colorful creamy casserole pairs nicely with many of our Mexican spa cuisine dishes. Serve with black beans and our spa Southern Style Greens for a striking combination of colors and flavors.
Ingredients
- 2 egg whites
- 1 tablespoon butter (melted -- or try margarine or your favorite buttery spread)
- 1 teaspoon flour
- ¼ teaspoon dry mustard
- ½ teaspoon cayenne pepper
- 1 cup plain non-fat Greek yogurt
- 2 teaspoons green onions (minced)
- 1 teaspoon minced fresh parsley
- 2 cups whole kernel corn (thawed, if frozen)
- Olive Oil (or similiar) Cooking Spray
Consider These Options
- Green Chili Peppers (added to custard base)
- Mushrooms (chopped and added to custard base)
- Green Bell Peppers (added to custard base)
- Cheddar Cheese (shredded non-fat or low-fat, just a sprinkle per person)
- Cojita Cheese (ground, just a sprinkle per person)
Instructions
- Slightly whip (but not too stiff) the egg whites in a deep bowl
- Combine and mix the melted butter, flour, mustard powder, and cayenne with yogurt, until blended
- Carefully and gently stir together the yogurt mixture and the egg whites, folding until blended, but not overbeating.
- Stir in corn and any vegetables you may be using, until the custard base is thoroughly mixed.
- Spread mixture into a casserole dish sprayed with vegetable oil spray.
- Bake at 325 degrees for 30 minutes.
Spa Index Kitchen Notes
If you don't mind adding a bit of fat calories, try topping with low-fat shredded cheese and baking until slightly browned. The optional ingredients are not included in the calorie count shown here.
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Nutrition
Serving: 1 Serving | Calories: 77 kcal (4%) | Fat: 1.4 g (2%)
Really good
Commenting on my favorite recipes! This one is easy and good!
Darn tasty
[…] soup when we are ill. Always what the doctor ordered. Serve with black beans and our spa style Corn Custard for a striking combination of colors and […]