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Corn Bake Recipe

Looking for an easy Corn Bake recipe? Learn how to make Corn Bake using healthy ingredients.


Submitted by maha-kisa

Makes 4 servings



from CE http://www.cleaneatingmag.com/Recipes/Recipe/Crispy-Asian-Chicken-and-Creamy-Corn-Bake.aspx

Recipe Ingredients for Corn Bake

1 tsp olive oil
2 cloves garlic, chopped
10 g Five Spice
1 tbsp whole-wheat flour
1 cup skim milk
160 g ( 1 1/2 cups thawed-from-frozen) corn
125 g ( 1 1/2 packed cups) baby spinach
2 scallions, thinly sliced
35 g egg white
1/4 tsp baking soda

Recipe Directions for Corn Bake

  1. Preheat oven to 350F.

  2. Add oil, chopped garlic and five-spice powder to a small saucepan over medium heat. Cook for 1 to 2 minutes, stirring often, until garlic becomes golden and fragrant.

  3. Add flour and cook for 2 more minutes, mashing mixture with the back of a spoon until a thick paste forms. Reduce heat to low and whisk in milk, bringing mixture to a slow simmer.

  4. Cook for 2 to 3 minutes, until sauce thickens. Stir in corn, spinach and scallions and cook for about 1 minute more, until spinach wilts.

  5. Stir in 1 egg white and baking soda. Transfer mixture to an 8 x 8-inch baking dish and place in preheated oven.

Categories

Side Dish

Nutrition Facts
Serving Size 156.1g
Amount Per Serving
Calories
93
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
152mg
6%
Potassium
421mg
12%
Total Carbohydrates
14.7g
5%
Dietary Fiber
2.6g
10%
Sugars
4.8g
Protein
5.9g
Vitamin A 64% Vitamin C 22%
Calcium 12% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in calcium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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