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LOW-FAT COOKING

Thanksgiving Family Secrets : Trimming Down the Trimmings

November 17, 1994|DONNA DEANE | TIMES FOOD STYLIST; Deane is co-author of "Simply Healthful Cakes" (Chapters Publishing: 1993; $9.95)

Looking for great-tasting low-fat alternatives to slim down that traditional Thanksgiving dinner?

Our low-fat version of traditional scalloped corn casserole combines corn and broccoli in a custard base made of creamed corn, nonfat milk and egg substitute. Crushed fat-free crackers tossed with just enough melted butter for flavor are sprinkled over the top of the casserole during the last 10 minutes of baking.

Custards such as this one are best when baked in a water bath for gentle, even heat that will help to prevent overbaking. When done, a knife inserted near the center of the casserole should come out clean. Then remove from hot water to prevent further cooking.

CORN AND BROCCOLI BAKED CUSTARD

1 (8 1/2-ounce) can creamed corn

1 cup nonfat egg substitute (equivalent to 4 eggs)

1 cup nonfat milk

1 (10 ounce) package frozen whole-kernel corn, thawed

1/2 cup frozen chopped broccoli, thawed

1/4 cup minced green onions

3/4 teaspoon salt

1/8 teaspoon white pepper

1/2 cup fat-free saltine cracker crumbs (about 8 saltine crackers)

2 teaspoons melted butter

Combine creamed corn, egg substitute and milk in bowl until blended. Stir in corn, broccoli and green onions. Add salt and white pepper. Pour into 2-quart casserole lightly buttered or sprayed with nonstick cooking spray.

Set casserole in baking pan large enough to hold it comfortably on middle rack of oven. Fill baking pan with boiling water halfway up sides of casserole. Bake at 350 degrees 40 to 50 minutes or until center is set. Toss together saltine crumbs and butter. Sprinkle over top of casserole during last 10 minutes of baking. Makes 6 servings.

Each serving contains about:

132 calories; 538 mg sodium; 4 mg cholesterol; 2 grams fat; 24 grams carbohydrates; 8 grams protein; 0.63 gram fiber.

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