14 Ingredients
  • Nonstick cooking spray, for greasing
  • 1 tablespoon unsalted butter
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • One 10-ounce box frozen cooked winter squash, thawed and drained
  • One 10-ounce box frozen whole kernel corn, thawed
  • 1 1/2 cups 2-percent milk
  • 1/3 cup cornmeal
  • 1/4 cup chopped fresh parsley
  • 1/4 teaspoon freshly grated nutmeg
  • Pinch cayenne pepper
  • Kosher salt and freshly ground black pepper
  • 3 large egg whites
  • 2 cups cornflake cereal
Nutrition
214
11% daily value
6 servings
                                       
                                            balanced, vegetarian
     

Fat

10% 6

Saturated

12% 2

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 1

Carbs

11% 34

Carbs (net)

- 31

Fiber

12% 3

Sugars

- 9

Sugars, added

- 0

Protein

15% 8

Cholesterol

3% 10

Sodium

21% 513

Calcium

10% 103

Magnesium

10% 44

Potassium

10% 493

Iron

22% 4

Zinc

8% 1

Phosphorus

20% 141

Vitamin A

16% 145

Vitamin C

18% 16

Thiamin (B1)

25% 0

Riboflavin (B2)

33% 0

Niacin (B3)

21% 3

Vitamin B6

28% 0

Folate equivalent (total)

32% 127

Folate (food)

- 49

Folic acid

- 46

Vitamin B12

34% 1

Vitamin D

7% 1

Vitamin E

2% 0

Vitamin K

36% 43
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