Low-Fat Corn Pudding

This healthy take on a classic comfort-food was printed in “The Washington Post” and adapted from “The New Soul Food Cookbook for People With Diabetes, 2nd Edition,” by Fabiola Demps Gaines and Roniece Weaver.


  • 2cups uncooked corn kernels(from about 4 ears)
  • 1tablespoon flour or gluten-free flour
  • 1tablespoon sugar
  • 1teaspoon kosher salt
  • 14teaspoon fresh ground black pepper
  • 1cup egg substitute (or 6 egg whites and 1 egg) or 8 egg whites (or 6 egg whites and 1 egg)
  • 1tablespoon reduced-fat butter or 1 tablespoon butter substitute, melted
  • 1cup fat-free evaporated milk


  1. Preheat the oven to 350 degrees. Have ready a nonstick loaf pan (or lightly grease a loaf pan with nonstick cooking oil spray) and a larger roasting pan to create a bain-marie, or hot-water bath. Boil a kettle of water.
  2. Combine the corn, flour, sugar, salt and pepper in a large bowl; mix well.
  3. In a separate bowl, whisk together the egg substitute, melted butter or butter substitute and milk for 3 minutes, then add to the corn mixture. Pour the pudding into the loaf pan and place the loaf pan inside the roasting pan. Place on the middle rack of the oven and pour enough boiling water into the roasting pan to come at least halfway up the sides of the loaf pan. Bake for 45 to 50 minutes or until the pudding is firm to the touch and slightly browned on top. Let it rest in the pan for at least 5 minutes before serving.

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