• 3 1/2 Tablespoons canola oil, divided
  • 1 large onion, finely chopped
  • 1/4 cup all purpose flour
  • 1/4 cup cornmeal
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 large egg
  • 2/3 cup shredded cheese, Mexican  blend or cheddar, divided
  • 1/2 cup plain fat-free yogurt or fat-free sour cream
  • 1/2 cup creamed corn
  • 2 Tablespoons minced seeded jalapeno pepper


  1. Heat 1 1/2 Tablespoon vegetable oil in a large skillet over medium-high heat.  Add finely chopped onion and sauté until soft and beginning to brown, stirring often.
  2. Preheat oven to 350°F. Spray 8x8x2-inch metal baking pan with nonstick spray.
  3. Whisk flour, cornmeal, baking powder and salt in small bowl.  Whisk egg, 1/3 cup cheese, yogurt, creamed corn, and remaining 2 Tablespoons oil in a large bowl.
  4. Add flour mixture, stir to blend.  Stir in jalapeno and caramelized onions.
  5. Transfer batter to prepared pan.  Sprinkle remaining 1/3 cup cheese blend over the top.
  6. Bake 35 minutes, until puffed and tooth pick inserted in center comes out clean. Let cool and serve.
9 Servings Calories Protein Fat Carbohydrate
1/9 of pan 141 5g 9g 11g(1 g fiber)

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