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Zucchini Corn Casserole Recipe

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I depend on fast and healthy meals that my whole family can enjoy—this is one of their favorites!—Nanci Keatley, Salem, Oregon
TOTAL TIME: Prep: 30 min. Bake: 30 min.
MAKES:4 servings
TOTAL TIME: Prep: 30 min. Bake: 30 min.
MAKES: 4 servings

Ingredients

  • 1-1/2 cups coarsely chopped zucchini
  • 1-1/2 cups fresh or frozen corn
  • 1 medium onion, finely chopped
  • 1/2 cup diced sweet red pepper
  • 2 teaspoons reduced-sodium chicken bouillon granules
  • 1/2 cup fat-free milk
  • 2 cans (4 ounces each) chopped green chilies
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese, divided

Nutritional Facts

One 1/2-cup serving equals 168 calories, 6 g fat (0 saturated fat), 21 mg cholesterol, 461 mg sodium, 16 g carbohydrate, 0 fiber, 14 g protein. Diabetic Exchanges: 1 starch, 1 meat, 1 vegetable.

Directions

  1. In a skillet coated with cooking spray, saute zucchini, corn, onion and red pepper. Cover and simmer for 8 minutes. Combine bouillon and milk; add to vegetables with chilies, chili powder, cumin and cayenne. Cover and simmer for 5 minutes. Stir in half of the cheese. Pour into a 1-1/2-qt. baking dish that has been coated with cooking spray. Top with remaining cheese. Cover and bake at 350° for 20 minutes. Uncover; bake 10 minutes longer or until cheese is bubbly. Yield: 4 servings.
Originally published as Zucchini Corn Casserole in Country Woman July/August 1998, p36

Nutritional Facts

One 1/2-cup serving equals 168 calories, 6 g fat (0 saturated fat), 21 mg cholesterol, 461 mg sodium, 16 g carbohydrate, 0 fiber, 14 g protein. Diabetic Exchanges: 1 starch, 1 meat, 1 vegetable.

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