Low GI Recipe of the Month
Sweet Corn Loaf
Chef and ‘Cooking With Conscience’ founder, Michelle Trute, uses Australian Golden Circle canned products in her recipes. As an alternative, purchase the best quality canned corn kernels and creamed corn you can buy for maximum flavour for this sustaining light meal.
Preparation time 10 minutes
Cooking time 20 minutes
Makes 10 slices
400 g/14 oz can corn kernels
400 g/14 oz can creamed corn
1 medium sized onion, peeled and finely sliced
2 cloves garlic, crushed
2 egg whites, lightly beaten
1/2 cup/100 g/3 1/2 oz low fat natural yoghurt
55 g/2 oz reduced fat cheddar cheese, grated
2 cups/200g/7 oz rolled oats (not instant)
1/4 cup sunflower seeds
Fresh tomato salsa or a sweet tomato relish
Crispy green salad
Preheat the oven to 180C/350F
Grease and line a loaf tin.
1. Combine the corn kernels, creamed corn, onion, garlic, egg whites, yoghurt, cheese, oats and sunflower seeds in a large bowl and mix well.
2. Spoon the mixture into the prepared loaf tin and bake for 20 minutes or until cooked—a skewer will come out clean when inserted into the centre of the loaf.
3. Serve hot or cold with a crispy salad and vinaigrette dressing and a fresh tomato salsa or sweet tomato relish.
Per serving (1 slice)
909 kJ (216 Cal) 5.6 g total fat (1.3 g sat fat), 30 g carbohydrate 5.5 g fibre, 202 mg sodium
Award winning Executive Chef and international speaker, Michelle Trute, writes weekly for Queensland’s Courier Mail, and presents for ABC radio as well as television on healthy lower GI foods and recipes. Her books, Cooking with Conscience Book 1 and 2, are best sellers and available through her website.