Homemade Corn Pudding

Written by Diet Bites

A reduced calorie recipe for corn pudding.

Bottlerocket Corn Pudding Recipe for Dieters

If you have never prepared corn pudding before, are you in for a delicious treat. It's a lot like a vegetable casserole - with a stuffing consistency and of course, it tastes rich with the flavor of corn.

Fresh shelled corn straight from the cornfield works best but only a few of us are fortunate to have a cornfield in our backyards. I'm not among the fortunate's.

However, un-shucked corn at your local market can be purchased and used. We're looking for firm, sweet field corn - not the variety that has a strong corn flavor lacking sweetness.

Preparing the Corn

Remove the husks and the silks as well as any kernels that aren't desirable.They will generally have some discoloration or be extra mushy. Wash the corn and use a small sharp knife to remove the kernels. This can actually be a relaxing process.

The corncobs can be set out for the birds to peck upon - who will greatly appreciate your offering and will thank you in melodious song.

Once you decide upon the type of corn that you wish to use for this recipe, we're ready do put it together. Here are the other necessary ingredients for this recipe:

Corn Pudding Recipe Ingredients

2 ten ounce packages of frozen corn, thawed if you're not using fresh corn, that is
3 1/2 cups of skim or reduced fat milk
OR you can opt for nonfat evaporated milk
1/2 carton of EggBeaters

4 Tablespoons of low fat margarine
5 Tablespoons of white all-purpose flour

no calorie cooking spray, we like the butter flavor

1/2 - 1 cup of Splenda - depending on how sweet you like your corn pudding

How to Prepare Recipe

Mix EggBeaters, flour and Splenda together. You want to use the Splenda which will measure identically to white table sugar - not the little yellow packets. If you must use the yellow packets, you'll need to cut down the amount used because these are concentrated and are very sweet in comparison to the baking Splenda.

Next, melt the low fat margarine and add it along with the reduced fat milk to the EggBeaters mixture. Stir until the recipe ingredients are fully incorporated. Carefully add the fresh corn and stir again, very slightly.

As a note, using the reduced fat evaporated milk is a great option over skim milk and will add richness to this recipe.

Pour the mixture into a large baking dish and place into a 350 degree pre-heated oven. Bake for about 40-45 minutes - until the center is solid and the corn pudding top is golden brown. Allow to sit until slightly cooled.

Calories: Enjoy 1 cup of Corn Pudding for about 150 calories.

Considering that our recipe contains evaporated milk and corn - both of which are substantial in calories, the total sum of energy values in our recipe per serving is quite impressive. Most homemade versions contain 325 or more calories.

Nutrition Facts for Homemade Corn Pudding

Vitamins, Minerals

Units

100 g

1 cup

1 scoop

Energy kcal 131 328 219
Protein g 4.42 11.05 7.38
Total lipid (fat) g 5.04 12.60 8.42
Carbohydrates, total g 16.97 42.42 28.34
Fiber, total dietary g 1.2 3.0 2.0
Sugars, total g 6.59 16.48 11.01
Minerals
Calcium, Ca mg 39 98 65
Iron, Fe mg 0.53 1.32 0.89
Magnesium, Mg mg 15 38 25
Phosphorus, P mg 90 225 150
Potassium, K mg 176 440 294
Sodium, Na mg 282 705 471
Zinc, Zn mg 0.48 1.20 0.80
Vitamins
Vitamin C, total ascorbic acid mg 3.7 9.2 6.2
Thiamin mg 0.069 0.172 0.115
Riboflavin mg 0.154 0.385 0.257
Niacin mg 1.033 2.582 1.725
Vitamin B-6 mg 0.127 0.318 0.212
Folate, DFE g 29 72 48
Vitamin B-12 g 0.31 0.78 0.52
Vitamin A, RAE g 57 142 95
Vitamin A, IU IU 296 740 494
Vitamin E (alpha-tocopherol) mg 0.27 0.68 0.45
Vitamin D (D2 + D3) g 0.5 1.2 0.8
Vitamin D IU 22 55 37
Vitamin K (phylloquinone) g 0.5 1.2 0.8
Lipids, Fatty Acids
Saturated g 2.451 6.128 4.093
Monounsaturated g 1.499 3.748 2.503
Polyunsaturated g 0.550 1.375 0.919
Fatty acids, total trans g 0.093 0.232 0.155
Cholesterol mg 72 180 120

Comparison of Evaporated Milk vs Skim & Nonfat Evaporated Milk

How does the nonfat evaporated milk compare in caloric values to skim milk? It contains about two times the calories when compared with 90 calories per cup skim milk.

Here are additional nutrition facts for nonfat canned evaporated milk for reference.

Nutrition Facts

Evaporated Milk, Non-Fat

Evaporated Milk, Regular

Vitamins, Minerals

Units

1 fl oz

1 cup

1/2 cup

1 cup

1 fl oz

13 oz can

Energy kcal 25 200 100 340 43 498
Protein g 2.41 19.33 9.66 17.16 2.15 25.13
Total lipid (fat) g 0.06 0.51 0.26 19.05 2.38 27.90
Carbohydrate g 3.62 29.06 14.53 25.30 3.16 37.05
Fiber, total dietary g 0.0 0.0 0.0 0.0 0.0 0.0
Sugars, total g 3.62 29.06 14.53 25.30 3.16 37.05
Minerals
Calcium, Ca mg 93 742 371 658 82 963
Iron, Fe mg 0.09 0.74 0.37 0.48 0.06 0.70
Magnesium, Mg mg 9 69 35 60 8 89
Phosphorus, P mg 62 499 250 512 64 749
Potassium, K mg 106 850 425 764 95 1118
Sodium, Na mg 37 294 147 267 33 391
Zinc, Zn mg 0.29 2.30 1.15 1.94 0.24 2.84
Vitamins
Vitamin C mg 0.4 3.1 1.5 4.8 0.6 7.0
Thiamin mg 0.014 0.115 0.058 0.118 0.015 0.173
Riboflavin mg 0.099 0.791 0.396 0.796 0.100 1.166
Niacin mg 0.056 0.445 0.223 0.489 0.061 0.716
Vitamin B-6 mg 0.018 0.141 0.070 0.126 0.016 0.184
Folate, DFE g 3 23 12 20 3 30
Vitamin B-12 g 0.08 0.61 0.31 0.40 0.05 0.59
Vitamin A, RAE g 38 302 151 164 20 240
Vitamin A, IU IU 126 1009 504 602 75 882
Vitamin E mg 0.00 0.00 0.00 0.40 0.05 0.59
Vitamin D2 + D3 g 0.6 5.1 2.6 0.3 0.0 0.4
Vitamin D IU 25 202 101 15 2 22
Vitamin K g 0.0 0.0 0.0 1.5 0.2 2.2
Lipids, Fatty Acids
Saturated g 0.039 0.310 0.155 11.569 1.446 16.941
Monounsaturated g 0.020 0.159 0.079 5.884 0.736 8.616
Polyunsaturated g 0.002 0.015 0.008 0.617 0.077 0.904
Cholesterol mg 1 10 5 73 9 107

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