Corn Casserole

Yield: 8 servings | Prep: 10mins. | Ready in: 60 mins.

What you need:

• 1 15-ounce can whole kernel corn, drained
• 1 14¼-ounce can cream-style corn
• 1 cup low fat or skim milk
• 2 eggs
• ¼ teaspoon black pepper
• 3 tablespoons butter or margarine
• ½ cup cornmeal
• 1 tablespoon sugar

What you do:

1. Preheat oven to 350 degrees. Coat a casserole dish with cooking spray.
2. Combine all ingredients in a large mixing bowl. Blend until moistened.
3. Pour into casserole dish and bake at 350 degrees for 50 minutes or until the center is set.

Why we love it

Corn is a favorite in nearly every part of the world. Culinary options with this versatile cold in salads or hot in soups, mixed into casseroles of all kinds and added to breads and muffins - to name a few. Corn leaves are even used to wrap tamales. One fun corn fact: the average ear of corn has 800 kernels, arranged in 16 rows, with one strand of silk for each kernel.

Corn has impressive health benefits as well:

• Is high in insoluble fi ber that aids in digestion.
• Provides vitamins C, E and some of the B-vitamins. Yellow corn is also a source of vitamin A.
• Provides good sources of cancer-fi ghting antioxidants, with each corn variety and color offering different ones. One interesting note is that cooking corn actually increase the antioxidant activity.
• Contains a variety of minerals including phosphorous, magnesium, manganese, zinc, iron and copper (in all varieties).