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Chicken, Vegetable, and Corn Bread Casserole


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  • 2 (8 oz) cans no salt added tomato sauce
  • 1 green bell pepper, diced
  • 1 large onion, diced
  • 2 tsp sugar
  • 1/2 tsp dried oregano
  • 1 cup frozen corn kernels
  • 3/4 tsp salt
  • 1 pound skinless boneless chicken, cut into 2 inch pieces
  • 1/3 cup yellow cornmeal
  • 1/3 cup flour
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 cup low fat buttermilk
  • 1 tsp vegetable oil
  • 1 egg white


Servings 4
Preparation time 15mins
Cooking time 40mins


Step 1

Preheat oven to 300. In a medium saucepan, combine the tomato sauce, bell pepper, onion, 1 tsp of the sugar, and oregano. Bring to a boil over medium high heat, reduce to a simmer, and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Stir in the corn and 1/2 tsp of the salt. Return to a boil, add the chicken and cook for 1 minute. Spoon the chicken mixture into a 9 inch pie pan.

In a medium bowl, combine the cornmeal, flour, baking powder, baking soda, the remaining 1 tsp sugar, and the remaining 1/4 tsp salt. Stir in the buttermilk, oil, and egg white until just combined. Spoon the cornmeal mixture onto the center of the chicken mixture. Place the pie pan on a baking sheet and bake the casserole for 20 - 25 minutes, or until the chicken is cooked through and the corn bread is golden brown.

Nutrition: 1/4: 7 g fat, 347 calories, 1.5 g sat fat, 42 g carb, 30 g protein, 95 mg chol, 721 mg sodium.


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