Curried Corn Pudding

Curried Corn Pudding

(makes 4 servings)

butter-flavored refrigerated cooking spray
4 scallions, white parts only, minced
1 clove garlic, minced
1 1/2 teaspoons (7.5 ml) good quality curry powder
1 1/2 cups (225 g) fresh or frozen corn
3/4 cup (180 g) evaporated skim milk
2 1/2 tablespoons (37.5 g) cilantro, chopped
2 teaspoons (10 ml) cornstarch
juice of 1/2 lime
hot sauce, to taste

  1. Preheat oven to 350° F. (180° C. gas mark 4).
  2. In a small non-stick skillet, coated with cooking spray, sauté the scallion and garlic for 4 minutes until wilted. Add the curry powder and sauté until fragrant. Remove from heat.
  3. In a bowl, combine the corn, milk, cilantro, cornstarch and lime juice. Stir in the vegetables. Pour into a oven proof dish that you have coated with cooking spray. Bake until puffed and tests done, about 30 minutes. To serve, spoon onto plates. Pass the hot sauce.

Per serving: 104 calories (6% calories from fat), 6 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrate, 2 g dietary fiber, 2 mg cholesterol, 60 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk)