Recipes                                                     

2 tablespoons extra-virgin olive oil
1 very large yellow onion, thinly sliced
1 1/2 cups whole kernel yellow corn (fresh or frozen)
1 cup finely chopped bell pepper
3 eggs
1 cup fat-free half-and-half
Salt and pepper, to taste
1/2 cup grated Parmesan cheese

Preheat oven to 400°F. Heat oil in large skillet. Add onion; cook over low heat, stirring regularly, until golden and slightly caramelized, about 20 minutes.

Place onion in a shallow 9x9” ovenproof dish. Add corn and bell pepper. Beat eggs; stir into half-and-half. Pour egg mixture over casserole, add salt and pepper, and stir. Sprinkle cheese on top. Bake at 400°F for 30 to 35 minutes until firm. Brown top under a broiler. Let cool for 10 minutes. Cut in squares and serve.

Serves 9

Per serving: 204 calories, 8g protein, 26g carbohydrates, 8g fat (2g saturated), 77mg cholesterol, 3g fiber, 184 mg sodium

Source: Jean Carper and Eat Smart