|Finely chopped onion||1⁄4 Cup (4 tbs)|
|Chopped sweet pepper||1⁄4 Cup (4 tbs) (Green / Red Colored)|
|Slightly beaten egg white||1|
|Crushed lower sodium saltine crackers||1⁄2 Cup (8 tbs)|
|Skim milk||1⁄2 Cup (8 tbs)|
|Seasoned salt||1⁄8 Teaspoon|
|Canned low sodium whole kernel corn||8 3⁄4 Ounce, drained (1 Can)|
|Canned low sodium cream style corn||8 1⁄2 Ounce (1 Can)|
|Nonstick cooking spray||1|
|Margarine||1 Teaspoon, melted|
In a small covered saucepan cook the onion and green or red sweet pepper in a small amount of boiling water for 2 minutes or till tender.
Meanwhile, in a medium mixing bowl stir together the egg white, 1/3 cup of the saltine crackers, milk, seasoned salt and pepper.
Stir in the onion-sweet pepper mixture, whole kernel corn and cream-style corn.
Spray a 1-quart casserole with nonstick coating.
Transfer the corn mixture to the casserole.
In a small mixing bowl toss the remaining saltine crackers with the melted margarine.
Sprinkle atop the corn mixture in the casserole.
Bake in a 350° oven about 35 minutes or till a knife inserted near the center comes out clean.
Let stand for 5 to 10 minutes before serving.
Serving size: Complete recipe
Calories 937 Calories from Fat 70
% Daily Value*
Total Fat 20 g30.8%
Saturated Fat 1.1 g5.5%
Trans Fat 0 g
Cholesterol 2.3 mg0.8%
Sodium 1281.5 mg53.4%
Total Carbohydrates 169 g56.5%
Dietary Fiber 9.6 g38.3%
Sugars 25.6 g
Protein 24 g48.1%
Vitamin A 36.5% Vitamin C 102.3%
Calcium 129.3% Iron 90.6%
*Based on a 2000 Calorie diet