INGREDIENTS | SERVES 2
- 1 tablespoon finely chopped onion
- 1 tablespoon finely chopped green or red bell pepper
- 1 cup frozen or fresh corn kernels
- ⅛ teaspoon ground mace
- Dash ground white or black pepper
- ¾ cup skim milk
- ¼ cup nonfat dry milk
- 1 egg
- 1 teaspoon butter
Preheat oven to 325°F.
In medium-sized bowl, combine onion, bell pepper, corn, mace, and pepper; toss to mix.
In blender, combine milk, dry milk, egg, and butter; process until mixed. Pour over corn mixture; toss to mix.
Pour entire mixture into glass casserole dish treated with nonstick spray. Bake 1 hour, or until set.
PER SERVING: Calories: 188 | Protein: 11g | Carbohydrates: 32g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 10mg Sodium: 133mg | Fiber: 2g | PCF Ratio: 23-65-13 | Exchange Approx.: 1½ Starches, 1 Skim Milk, ½ Fat
Spice Side Effects
Ground mace or nutmeg can elevate blood pressure or cause an irregular heartbeat in some individuals. Check with your doctor or nutritionist before adding it to your diet.