Corn And Tomato Casserole

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* Exported from MasterCook *

 

Corn And Tomato Casserole

 

Recipe By : The Cooking Cardiologist, by Richard Collins, page

Serving Size : 2 Preparation Time :0:00

Categories : Side Dishes Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 can peeled whole tomatoes -- chopped and drained

2 cups canned corn -- drained

1/2 cup red bell pepper -- chopped

1/2 cup onion -- chopped

3 cloves garlic -- minced

2 tablespoons cilantro -- finely chopped

2 teaspoons salt

1/2 teaspoon pepper

1 cup non-fat milk

2 scoops Vege Fuel -- (protein powder)

2 tablespoons flour

cooking spray

 

Serving Size: 2

 

Preheat, oven to 350 degrees. Coat a saucepan with cooking spray. Sauté

the bell pepper, onion, garlic and salt until the liquid has evaporated and

the onion begins to brown. Add the corn and continue to sauté until the

corn starts to brown. Add the tomatoes, cilantro, and pepper. Mix well

and remove from the heat. Using a blender, dissolve the Vege Fuel in the

milk and pour the mixture into a small saucepan. Bring to a boil while

whisking in the flour. As the mixture comes to a boil, reduce the heat and

continue whisking until it thickens. Continue to cook, whisking constantly

until it is smooth. Cook a baking dish with cooking spray. Mix the Vege

Fuel mixture with the corn mixture in the dish until well blended. Bake

for about 30 minutes, until golden brown.

 

Nutritional analysis: Calories 470, Fat 2, Carbohydrate 78, Protein 37.

 

 

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