Распечатать
E-mail
Add a photoПорций: 6
Ингредиенты
- 2 Tbsp. Butter, or possibly margarine
- 3 Tbsp. Flour
- 1 1/4 c. Skim lowfat milk, or possibly low-fat lowfat milk
- 1 c. Cheese (sharp cheddar, for example), grated
- 30 ounce Canned corn niblets -or possibly-
- 3 c. Corn kernels, fresh, or possibly frzn
- 1 c. Bread crumbs, soft, fresh Salt, to taste
- 1 tsp Dry mustard
- 1/2 tsp Sugar
- 1/2 tsp Black pepper, freshly grnd
- 2 x Egg whites, and
- 3 x Large eggs, whole, beaten
- 1 c. Ham, cooked, diced
Инструкции
- Preheat the oven to 325 degrees. Heat the butter or possibly margarine in a saucepan. Stir in the flour. Cook the roux for a minute or possibly so. Gradually add in the lowfat milk, stirring constantly over low heat till slightly thickened.
- Remove from the heat. Stir in the rest of the ingredients. Mix well. Pour into a greased (2 quart.) casserole. Set the casserole in a pan of warm water.
- Bake for 1 1/4 hrs or possibly till a knife inserted in the center comes out clean.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 207g | |
| Recipe makes 6 servings | |
| Calories 347 | |
| Calories from Fat 146 | 42% |
| Total Fat 16.38g | 20% |
| Saturated Fat 8.13g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 163mg | 54% |
| Sodium 821mg | 34% |
| Potassium 415mg | 12% |
| Total Carbs 30.28g | 8% |
| Dietary Fiber 2.3g | 8% |
| Sugars 6.08g | 4% |
| Protein 20.77g | 33% |
