Name: South of the Border, Skinny Cornbread Casserole
Prep time: 15 min
Cook time: 55 min
Total time: 130 min
Ingredients: 1 cup onions, (chopped); 1 cup red bell peppers, (chopped); 1 tablespoon reduced-fat butter or Smart Balance Light; 1 (14.5 oz.) can cream-style corn; 1 (15 oz.) can black beans, (rinsed and drained); ½ cup fat-free cottage cheese; 1 egg, (I love Egg-Land’s Best eggs); ¼ teaspoon chili powder; ¼ teaspoon cumin; 1 (8.5 oz.) box Jiffy’s Corn Muffin Mix, (see shopping tips); ½ cup enchilada sauce (from a (10-12 oz.) can or jar, see shopping tips); ½ cup fat-free plain Greek yogurt or fat-free plain yogurt

Jump to Recipe Print Recipe

This main course, vegetarian casserole, is sinfully delicious! So amazingly rich in fabulous Mexican flavors. Each fiber-rich serving has 320 calories and 8 grams of fat. It’s super quick to make, but does need time to be refrigerated before slicing. I really hope you get a chance to make it soon. Everyone will LOVE it!

Why You'll Love My South of the Border, Skinny Cornbread Casserole

Enjoy the classic comfort of cornbread with a vibrant, south-of-the-border flair, all in a lighter, skinnyfied and vegetarian form. My South of the Border, Skinny Cornbread Casserole provides a delicious mix of savory, plant-based flavors and satisfying textures without the added guilt. It's perfect for anyone seeking a simple, satisfying meal that's both flavorful, vegetarian, and health-conscious. By incorporating vibrant vegetables, and smart ingredient substitutions, this casserole provides a balanced and delicious experience. Whether you're looking for a quick weeknight dinner, a potluck favorite, or a lighter, vegetarian alternative to traditional cornbread, this easy and yummy casserole is sure to become a go-to recipe.

Ingredient For Skinny South of the Border Cornbread Casserole

Chopped onions:

Aromatic Base: Onions release sulfur compounds when cooked, creating a savory aroma that forms the base of the casserole's flavor.
Sweetness Development: As they sauté, onions caramelize, releasing natural sugars and adding a subtle sweetness.
Texture: They soften during cooking, contributing to the casserole's overall texture.

Chopped red bell peppers:

Sweet and Vibrant Flavor: Red bell peppers add a sweet, slightly tangy flavor that complements the other ingredients.
Color and Visual Appeal: They contribute a vibrant red color, making the casserole visually appealing.
Nutritional Value: Red bell peppers are a good source of vitamin C and antioxidants.

Reduced-fat butter or Smart Balance Light:

Flavor and Richness: Butter or a butter substitute adds richness and flavor to the vegetable base.
Sautéing Medium: It's used to sauté the onions and bell peppers, allowing them to soften and release their flavors.
Reduced Fat: Reduced-fat options minimize saturated fat and calories.

Cream-style corn:

Sweet Creaminess: Cream-style corn adds a sweet, creamy texture and flavor that is essential to cornbread.
Moisture: It contributes moisture to the casserole, preventing it from being dry.
Classic Cornbread Element: It provides a classic cornbread ingredient.

Rinsed and drained black beans:

Plant-Based Protein: Black beans provide a good source of plant-based protein and fiber, making the casserole more filling and nutritious.
Hearty Texture: They add a hearty, satisfying texture that complements the cornbread.
South-of-the-Border Flavor: They contribute a classic south-of-the-border ingredient.

Fat-free cottage cheese:

Creamy Texture: Cottage cheese adds a creamy texture and a subtle tanginess that enhances the casserole's moistness.
Protein Content: It provides a lean source of protein, contributing to the casserole's nutritional value.
Low Fat: Fat-free cottage cheese minimizes the fat content.

Egg:

Binding Agent: The egg acts as a binder, holding the ingredients together and providing structure to the cornbread.
Moisture and Richness: It contributes moisture and a subtle richness to the casserole.

Chili powder:

Warm Spice: Chili powder adds a warm, earthy spice that is characteristic of south-of-the-border cuisine.
Flavor Depth: It contributes to the overall depth of flavor, enhancing the savory notes of the dish.

Cumin:

Earthy Warmth: Cumin adds an earthy, warm depth that is essential to many Mexican-inspired dishes.
Aromatic Quality: It releases a warm, aromatic scent that enhances the overall sensory experience.

Jiffy Corn Muffin Mix:

Cornbread Base: It provides the base for the cornbread, offering a convenient and familiar cornbread flavor and texture.
Convenience: It simplifies the preparation process.
Shopping Tips Significance: Some store brands are not as good as the name brand.

Enchilada sauce:

Tangy and Spicy Flavor: Enchilada sauce adds a tangy, slightly spicy, and rich tomato-based flavor that complements the cornbread.
South-of-the-Border Essence: It contributes to the casserole's south-of-the-border flavor profile.
Moisture: It adds moisture to the topping.

Fat-free plain Greek yogurt or fat-free plain yogurt:

Creamy Tanginess: These toppings add a creamy, tangy finish that provides a cooling contrast to the warm spices.
Reduced Fat: Using fat-free options significantly reduces the fat content.
Texture Contrast: They add a smooth, creamy texture that contrasts with the cornbread.
Garnish: It acts as a nice garnish.

How to Make South of the Border, Skinny Cornbread Casserole

Step 1: Preheat and Prepare the Baking Dish

Preheat Oven: Preheat your oven to 425 degrees Fahrenheit (220 degrees Celsius). This high temperature ensures the cornbread cooks through and achieves a golden-brown crust.
Baking Dish Preparation: Coat a 9 x 9-inch baking pan with cooking spray. This prevents the casserole from sticking and makes cleanup easier. Set the prepared dish aside.

Step 2: Soften the Onions and Red Peppers (Microwave Method)

Vegetable Preparation: In a microwave-safe bowl, combine 1 cup of chopped onions, 1 cup of chopped red bell peppers, and 1 tablespoon of reduced-fat butter or Smart Balance Light.
Microwave Cooking: Cook the vegetables in the microwave on high for approximately 4 minutes, or until they are soft. This softens the vegetables and releases their aromatic flavors.
Set Aside: Set the cooked vegetables aside, including any liquid that has accumulated in the bowl.

Step 3: Prepare the Cornbread Batter

Large Bowl Mixing: In a large bowl, combine 1 (14.5 oz.) can of cream-style corn, 1 (15 oz.) can of rinsed and drained black beans, ½ cup of fat-free cottage cheese, 1 egg, ¼ teaspoon of chili powder, and ¼ teaspoon of cumin.
Blending: Blend the ingredients together thoroughly until well combined. This ensures a smooth and consistent batter.
Cornbread Mix Addition: Stir in 1 (8.5 oz.) box of Jiffy Corn Muffin Mix. Only stir until the ingredients are just blended. The batter may be slightly lumpy, which is perfectly fine.
Rubber Spatula Spreading: Using a rubber spatula, spread the cornbread batter evenly into the prepared baking pan.

Step 4: Top with Vegetables, Enchilada Sauce, and Yogurt

Vegetable Topping: Spoon the cooked onions, red peppers, and any liquid from the bowl evenly over the top of the cornbread batter.
Enchilada Sauce Pouring: Pour ½ cup of enchilada sauce evenly over the onions and peppers.
Yogurt Spreading: Using the same rubber spatula, carefully spread ½ cup of fat-free plain Greek yogurt or fat-free plain yogurt evenly over the top. It’s okay if the yogurt doesn’t cover the entire surface of the casserole.

Step 5: Bake the Casserole

Baking Time: Bake the casserole in the preheated oven for 55-60 minutes, or until it is cooked through. The top will become very brown.
Doneness Test: Insert a toothpick into the center of the casserole to check for doneness. If the toothpick comes out clean, the casserole is done.

Step 6: Cool and Refrigerate

Cooling Period: Remove the casserole from the oven and allow it to cool slightly at room temperature.
Refrigeration: Refrigerate the casserole for at least 1 hour before cutting it into 6 slices. This allows the casserole to firm up, preventing it from being mushy.
Overnight Refrigeration: For best results, refrigerate the casserole overnight.

Step 7: Serve and Enjoy

Slicing: Cut the chilled casserole into 6 equal slices.
Reheating: If desired, reheat the slices before serving.
Freezing: This casserole freezes well after it's baked, refrigerated, and sliced. Wrap individual slices tightly in plastic wrap and store them in a freezer bag.

Tips for Success:

Microwave Timing: Adjust the microwave cooking time for the vegetables based on your microwave's power.
Cornbread Mix Stirring: Avoid overmixing the cornbread batter, as this can result in a tough texture.
Even Spreading: Spread the cornbread batter and toppings evenly for consistent cooking and presentation.
Cooling Time: Refrigerating the casserole for at least 1 hour is crucial for firming it up.
Reheating Method: Reheat slices in the microwave or oven until warmed through.
Vegetable Variations: Feel free to add other vegetables, such as corn kernels or diced jalapeños, to the casserole.
Spice Adjustment: Adjust the amount of chili powder and cumin to your preferred spice level.
Storage: Store leftover casserole in an airtight container in the refrigerator for up to 3 days.

Helpful Tips About this Recipe

Makes 6 servings (each serving, 1 slice)

Shopping Tips
Most supermarkets sell Jiffy corn muffin mix in the baking aisle. If you can’t find it use another brand that is about 8.5 ounces.

For this recipe, I used ½ cup from a (12oz) bottle of Trader Joe’s Enchilada Sauce. Or, use ½ cup from a (10 oz.) can of red enchilada sauce found at most supermarkets.

WW Freestyle SmartPoints 8-Blue
WW SmartPoints 10-Green

SKINNY FACTS: for 1 slice
320 calories, 8g fat, 2g sat. fat, 30mg chol, 12g protein, 53g carbs, 6g fiber, 796mg sodium, 15g sugar

FACTS: for Freestyle SmartPoints
229 calories, 2g sat. fat, 5g protein, 11g sugar