Corn and Asparagus Casserole Recipe

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Corn and Asparagus Casserole
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Ingredients:

  • 2 tbsp flour
  • 2 tbsp butter
  • 1/2 cup milk
  • 1 medium onion
  • 1 (400 g) can creamed corn
  • 1 (400 g) can asparagus
  • salt and pepper

Directions:

  1. Cook diced onion in fry pan till softened.
  2. Remove onion from pan and add butter and flour stirring till well combined.
  3. Salt and Pepper to taste at this stage.
  4. Add half a cup of milk and half a cup of juice from the asparagus can.
  5. Cook until smooth and thickened.
  6. Combine cooked onion, creamed corn, asparagus pieces, and hard boiled eggs that have been cut into quarters.
  7. Heat through and then serve with creamy mashed potatoes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 160.31 Kcal (671 kJ)
Calories from fat 97.56 Kcal
% Daily Value*
Total Fat 10.84g 17%
Cholesterol 155.75mg 52%
Sodium 165.63mg 7%
Potassium 147.24mg 3%
Total Carbs 9.1g 3%
Sugars 3.02g 12%
Dietary Fiber 1.08g 4%
Protein 6.74g 13%
Vitamin C 2mg 3%
Vitamin A 0.1mg 2%
Iron 0.7mg 4%
Calcium 78mg 8%
Amount Per 100 g
Calories 144.91 Kcal (607 kJ)
Calories from fat 88.19 Kcal
% Daily Value*
Total Fat 9.8g 17%
Cholesterol 140.79mg 52%
Sodium 149.72mg 7%
Potassium 133.09mg 3%
Total Carbs 8.23g 3%
Sugars 2.73g 12%
Dietary Fiber 0.98g 4%
Protein 6.1g 13%
Vitamin C 1.8mg 3%
Vitamin A 0.1mg 2%
Iron 0.6mg 4%
Calcium 70.5mg 8%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.9
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

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