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Makes 4 to 6 Servings

Ingredients

• 1½ cups 1% low-fat milk
• 1/4 cup all-purpose flour
• 5 large eggs, beaten
• 2 cups frozen corn kernels, thawed
• 4 ounces lean deli ham, finely diced
• 4 ounces reduced-fat Swiss cheese, finely diced
• 1/4 cup grated Parmesan cheese

Directions

1. Preheat the oven to 375°F. Lightly oil or coat a 7 x 11-inch baking pan with nonstick cooking spray and set aside.
2. Whisk together the milk and flour in a large bowl until well combined. Add the eggs, corn, ham, Swiss cheese, and Parmesan cheese, and whisk to combine.
3. Pour the mixture into the prepared pan and bake, uncovered, until golden brown, about 40 minutes.

Nutrition Information per Serving: 260 calories, 9g fat (7g saturated, 0.3g omega-3), 510mg sodium, 20g carbohydrate, 2g fiber, 23g protein, 35% calcium, 10% iron

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