Your Recipe

Corn Pone

Ingredient Amount Calories
Tap water 240g 0kcal
Sea salt 1.5g 0kcal
Corn, sweet, white, canned, whole kernel, drained solids 320g 214kcal
Rapeseed oil (Canola oil) 161.25g 1425kcal

Recipe Instructions:

Ingredients
1/2 to 3/4 cup canola oil or bacon drippings
2 cups yellow or white cornmeal
1 teaspoon salt
1-1/4 cups water
Optional: Butter and honey

Directions
Preheat oven to 375°. Add oil to a 12-in. cast-iron or other ovenproof skillet; place in oven. In a large bowl, whisk together all cornmeal, salt and water. Mixture will be thick. Remove skillet from oven. Carefully spread mixture evenly in preheated skillet, spooning some of the oil on top of batter. Bake until edges start to brown, about 35 minutes. To serve, break into pieces and serve with butter and honey if desired.

Nutrition Facts
Portion Size 72 g | ml
Amount Per Portion 164
686
kcal
kilojoules
% Daily Value *
Total Fat 17g 21%
Saturated Fat 1.3g 6%
Sodium 126mg 5%
Total Carbohydrate 4.6g 2%
Dietary Fiber 0.6g 2%
Sugar 1.4g
Protein 0.7g 1%
Vitamin D 0mcg 0%
Calcium 1.7mg 0%
Iron 0.1mg 0%
Potassium 42mg 1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.012 mg 1%
Riboflavin [B2] 0.028 mg 2%
Niacin [B3] 0.322 mg 2%
Pantothenic acid [B5] 0.067 mg 1%
Vitamin B6 0.012 mg 1%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 12.48 mcg 0%
Vitamin C 0.576 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 2.851 mg 19%
Vitamin K 11.497 mcg 10%
Betaine 0 mg 0%
Choline 5.728 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 4.6 g 2%
Sugars 1.4 g 3%
Dietary fiber 0.6 g 2%
Carbohydrate 0 g 0%
Net carbs 3.2g
Aminoacids
Nutrient Amount DV
Alanine 0.059 g 0%
Arginine 0.03 g 0%
Aspartic acid 0.052 g 0%
Cysteine 0.011 g 0%
Glutamic acid 0.145 g 0%
Glycine 0.027 g 0%
Histidine 0.02 g 0%
Isoleucine 0.023 g 0%
Leucine 0.091 g 0%
Lysine 0.069 g 0%
Methionine 0.017 g 0%
Phenylalanine 0.034 g 0%
Proline 0.092 g 0%
Serine 0.041 g 0%
Threonine 0.022 g 0%
Tryptophan 0.007 g 0%
Tyrosine 0.028 g 0%
Valine 0.035 g 0%
Minerals
Nutrient Amount DV
Calcium 1.7 mg 0%
Copper 0.01 mg 1%
Fluoride 17.09 mcg 0%
Iron 0.09 mg 0%
Magnesium 4.51 mg 1%
Manganese 0.02 mg 1%
Phosphorus 14.72 mg 1%
Potassium 42.37 mg 1%
Selenium 0.22 mcg 0%
Sodium 125.51 mg 5%
Zinc 0.1 mg 1%
Other
Nutrient Amount DV
Water 50.024 g 0%
Ash 0.264 g 0%