This healthy take on a classic comfort-food was printed in "The Washington Post" and adapted from "The New Soul Food Cookbook for People With Diabetes, 2nd Edition," by Fabiola Demps Gaines and Roniece Weaver.
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Units: US | Metric
- 2 cups uncooked corn kernels (from about 4 ears)
- 1 tablespoon flour
- 1 tablespoon sugar
- 1 teaspoon kosher salt
- 1/4 teaspoon fresh ground black pepper
- 1 cup egg substitute (or 6 egg whites and 1 egg) or 8 egg whites (or 6 egg whites and 1 egg)
- 1 tablespoon reduced-fat butter or 1 tablespoon butter substitute, melted
- 1 cup fat-free evaporated milk
- 1Preheat the oven to 350 degrees. Have ready a nonstick loaf pan (or lightly grease a loaf pan with nonstick cooking oil spray) and a larger roasting pan to create a bain-marie, or hot-water bath. Boil a kettle of water.
- 2Combine the corn, flour, sugar, salt and pepper in a large bowl; mix well.
- 3In a separate bowl, whisk together the egg substitute, melted butter or butter substitute and milk for 3 minutes, then add to the corn mixture. Pour the pudding into the loaf pan and place the loaf pan inside the roasting pan. Place on the middle rack of the oven and pour enough boiling water into the roasting pan to come at least halfway up the sides of the loaf pan. Bake for 45 to 50 minutes or until the pudding is firm to the touch and slightly browned on top. Let it rest in the pan for at least 5 minutes before serving.
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Nutritional Facts for Low-Fat Corn Pudding
Serving Size: 1 (148 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 97.2
- Calories from Fat 12
- Total Fat 1.4 g
- Saturated Fat 0.3 g
- Cholesterol 1.5 mg
- Sodium 311.6 mg
- Total Carbohydrate 14.7 g
- Dietary Fiber 1.0 g
- Sugars 5.4 g
- Protein 7.5 g
The following items or measurements are not included: