Corn and Pumpkin Casserole

Ingredients:

• 1 tbsp (15 g) butter
• 2 cloves garlic, minced
• 1 onion, chopped
• 280g frozen cooked pumpkin, thawed and drained
• 280 g frozen whole corn kernels, thawed
• 1.5 cups of milk with 2% fat content
• 1/3 cup corn flour
• 1/4 cup chopped fresh parsley
• 1/4 teaspoon freshly grated nutmeg
• A pinch of cayenne pepper
• 3 large egg whites
• 2 cups cornflakes

Preparation:

1. Preheat oven to 350°F (177°C). Coat an 8-inch square baking dish with cooking spray. Heat the butter in a medium nonstick skillet over medium heat. Add the garlic and onion. Cook until softened, about 4 minutes. Then add the squash and cook until wilted. Stir in the corn and set aside to cool slightly.
2. In a large bowl, whisk together the milk, cornmeal, parsley, nutmeg, cayenne pepper, 1/2 teaspoon salt, and 1/4 teaspoon pepper until smooth. Stir the mixture into the skillet mixture.
3. Whisk the egg whites in a separate bowl until stiff peaks form and fold into the corn mixture. Fold in the cornflakes, pour the mixture into the prepared pan, and smooth the top. Bake until the edges are lightly browned and a thin knife inserted into the center comes out clean (45-50 minutes).