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Corn Pudding

I have a wonderful recipe for corn pudding that includes a product that might not be found outside of Lancaster County, Pa.: John Cope's frozen corn, sweet and creamy, double cut, Silver Queen. The dish has been a family favorite at Thanksgiving for years, and I began to wonder if there is any way to reduce the calories and fat but retain the flavor.

Corn Pudding

8 servings

• 1 cup milk
• 2 packages John Cope's frozen corn
• 1 stick melted butter
• 3 eggs
• 1/4 cup sugar

 

Combine all of the ingredients in a bowl and pour into a baking dish. Bake at 350 degrees for 30 to 40 minutes. The pudding is done when set.

Per serving: 232 calories, 15 g fat, 105 mg cholesterol, 144 mg sodium, 23 g carbohydrates, 5 g protein, 2 g fiber.

This is a favorite type of side dish for many people during the holidays. There are many versions – some with thickeners like flour or crackers and various other additions.

There are many brands of super sweet corn available. I am guessing that “double cut” means it is not whole kernels, but chopped pieces.

I think creamed corn could be a substitute for the Cope's corn, but to avoid the additives found in creamed corn, I suggest you chop some corn yourself. I also did not know the quantity in a package of the corn you mentioned, but the usual amount in a box is 10 ounces.

Low-fat Corn Pudding

8 servings

• 20 ounces frozen super sweet corn
• 2 eggs
• 2 egg whites
• 1 cup 1 percent milk
• 1 tablespoon butter, melted
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 1 tablespoon cornstarch

Preheat the oven to 350 degrees. Spray a medium-size casserole dish with nonstick cooking spray. Set aside.

Place the frozen corn in a food processor and pulse several times, until the corn is chopped but not smooth. Place in a microwave-proof bowl, and heat in the microwave for 2 minutes to thaw.

Beat the eggs and the egg whites together with a fork, then beat in the milk, butter, sugar, salt and cornstarch. Add the egg mixture to the thawed corn and stir until well mixed.

Place the corn mixture in the prepared casserole dish and bake for 30 minutes, or until the center jiggles slightly.

Per serving: 118 calories, 2 g fat, 52 mg cholesterol, 126 mg sodium, 19 g carbohydrates, 5 g protein, 2 g fiber.

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