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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Mockingbirds don't do one thing except make music for us to enjoy. They don't eat up peopleís gardens, don't nest in corn cribs, they don't do one thing but sing their hearts out for us. That's why it's a sin to kill a mockingbird."To Kill a Mockingbird

The refrigerator light goes on...

It seems hard to believe that such simple ingredients can be so flavorful. Donít overcook the corn; the crunch adds great texture. I like to use extra black pepper when I make this dish because it adds a little zing. Remember: corn is a whole grain!

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Corn with Red Onion



Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe keeps well, refrigerated, for 3-4 days and may be reheated or served cold.

2 tsp olive oil
1 large red onion (diced)
4 ears corn (kernels cut from cob)
1/4 tsp salt
fresh ground black pepper (to taste)

Place the oil in a large skillet over medium high heat.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the corn, salt, and pepper, and cook, stirring frequently, for about 7 minutes.

Chill thoroughly before serving, if desired.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 134 Calories from Fat 32
  % Daily Value
Total Fat 3g 6%
    Saturated Fat <1g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 164mg 7%
Total Carbohydrates 26g 9%
    Dietary Fiber 4g 13%
    Sugars 6g  
Protein 4g  
Vitamin A 5% Vitamin C 18%
Calcium 1% Iron 4%
Vitamin K 1 mcg Potassium 367 mg
Magnesium 47 mg