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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Corn Casserole Medley
 
Source: dLife

A variety of vegetables baked together for one delicious dish.

Rating:
Prep Time: 10 minutes
Cook Time: 50 minutes
Difficulty: EASY

Nutrition Facts

Makes 8 servings
Amount Per Serving
Calories 73.5
Total Carbs 12.7 g
Dietary Fiber 1.4 g
Sugars 2.8 g
Total Fat 1.3 g
Saturated Fat 0.2 g
Unsaturated Fat 1.2 g
Potassium 80.6 mg
Protein 2.8 g
Sodium 284.7 mg
Dietary Exchanges
1/2 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 chopped green bell peppers , cut into 1/2 inch pieces
1 medium garlic cloves , crushed
2 tsp margarine , melted
1 tbsp white all purpose flour
0.67 cup fat free milk
0.75 tsp salt
0.12 tsp black pepper
0.12 tsp dried basil
0.12 tsp oregano leaves
16 oz Tomatoes, whole, peeled, unsalted, canned , drained
2 cup frozen white pearl onions , thawed
1.5 cup frozen sweet corn kernels , thawed
1 cooking spray


Directions
1 Begin by heating a large saucepan and sauté the green pepper and garlic in the margarine until the pepper is tender. Stirring until smooth, add the flour and then continue to cook for 1 minute, stirring constantly.
2 Cooking over medium heat, gradually add the milk and seasonings to the saucepan. Stirring constantly, cook until the mixture is thickened and bubbly. Stir in the onions, tomatoes, and corn, and remove from the heat.
3 Preheat your oven to 350 degrees F and spoon the mixture into a 2-quart casserole dish coated with cooking spray.
4 Bake for 50 minutes.
Additional Information
This dish works as a great side to any meal.


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