Directions:
- Preheat oven to 375°.
- Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat. Add onion and garlic, and saute 3 minutes. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.
- Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist. Spread batter evenly over bean mixture. Bake casserole at 375° for 25 minutes or until corn bread is lightly browned.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 220.51 Kcal (923 kJ) | ||
| Calories from fat | 89.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.9g | 15% | |
|---|---|---|---|
| Cholesterol | 2.25mg | 1% | |
| Sodium | 477.64mg | 20% | |
| Potassium | 313.51mg | 7% | |
| Total Carbs | 28.81g | 10% | |
| Sugars | 5.14g | 21% | |
| Dietary Fiber | 3.58g | 14% | |
| Protein | 6.5g | 13% | |
| Vitamin C | 6.2mg | 10% | |
| Iron | 0.8mg | 4% | |
| Calcium | 65.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 145.31 Kcal (608 kJ) | ||
| Calories from fat | 58.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.52g | 15% | |
|---|---|---|---|
| Cholesterol | 1.48mg | 1% | |
| Sodium | 314.74mg | 20% | |
| Potassium | 206.59mg | 7% | |
| Total Carbs | 18.98g | 10% | |
| Sugars | 3.38g | 21% | |
| Dietary Fiber | 2.36g | 14% | |
| Protein | 4.29g | 13% | |
| Vitamin C | 4.1mg | 10% | |
| Iron | 0.5mg | 4% | |
| Calcium | 43.1mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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