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Healing Kitchen

Corn Pudding
Back in grandma's day, the choice in dairy products was pretty much full-fat or no fat. The arrival of various reduced-fat milks has made the health makeover of creamy dishes like corn pudding much more possible (and pleasurable). A traditional corn pudding would have had heavy cream or half-and-half, butter, whole milk, and several eggs. We've cut all the dairy products down to low-fat milk, which we've thickened with a bit of flour to give it some of the mouth feel of the original. The overall difference is not so much in the calories (the corn is contributing most of them) as in the fat and cholesterol, both of which are cut by about half.

PER SERVING
BEFORE
AFTER
Calories
209
206
Dietary fiber (g)
2.5
3.5
Total fat (g)
10
3.7
Saturated fat (g)
5.5
1.2
Cholesterol (mg)
132
74
Sodium (mg)
453
367

The Ingredients

     2 cups low-fat (1%) milk  3 tablespoons flour  1 tablespoon sugar  3/4 teaspoon salt  1/4 teaspoon cayenne pepper  2 large eggs  1 large egg white  5 cups frozen corn kernels, thawed and well drained  2 scallions, thinly sliced  1 tablespoon chopped fresh basil
1 Preheat the oven to 3250F. Spray a shallow 1-1/2-quart baking dish with nonstick cooking spray.

2 In a large saucepan, whisk the milk into the flour until smooth. Bring to a boil, reduce to a simmer, and cook, whisking frequently, until the mixture is very slightly thickened, about 2 minutes. Stir in the sugar, salt, and cayenne.

3 Remove from the heat. In a medium bowl, whisk together the whole eggs and egg white. Gradually whisk about 1/2 cup of the hot milk mixture into the egg mixture to warm it, whisking constantly.

4 Whisk the warmed egg mixture back into the saucepan and simmer, whisking constantly, just until the mixture is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in the corn, scallions, and basil.

5 Spoon the mixture into the baking dish and place the baking dish in a large roasting pan. Place the roasting pan on the oven rack and pour in enough hot water to come halfway up the sides of the baking dish. Bake for 50 to 60 minutes, or until the pudding is set but still a bit wobbly in the center. Makes 6 servings

Date Published: 12/02/2002
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