Creamed Corn - Low Sodium Version

Servings = 2 | Serving size =about 1 cup

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

This recipe does OK as leftovers. Reheat gently.

1 tsp canola oil
1/2 medium white onion (minced)
2 tsp all purpose flour
2 ears fresh corn (cut kernels off cob)
1/8 tsp salt
1/2 cup 2% milk
1 cup water
fresh ground black pepper (to taste)

Heat the canola oil in a medium sized skillet over medium heat.

Add the minced onion and cook for about 3 - 5 minutes until they begin to soften.

Add the flour one teaspoon at a time until it is well blended into the onions.

Add the corn kernels and cook for about 3 minutes stirring frequently. Add the salt, milk, water and pepper.

Cook over medium heat simmering for about 20 minutes stirring frequently.

Place the mixture in a strainer over a medium bowl. When all of the liquids have drained through, add half of the corn. Using a blender or stick blender, puree until smooth and add the mixture back to the skillet with the remaining corn.

Reheat gently while stirring. Serve.

Nutrition Facts

Serving size: about 1 cup | Servings 2

Calories 153 | Calories from Fat 40

Amount Per Serving (% Daily Value)

Total Fat 5g (7%) | Saturated Fat 1g (6%)

Monounsaturated Fat 2g | Trans Fat 0g

Cholesterol 5 mg (2 %) | Sodium 202 mg (8 %)

Total Carbohydrates 25g (8%) | Sugars 7g

Dietary Fiber 3g (12%) | Protein 6g

Vitamin A 0% | Vitamin C 15 % | Calcium 10% | Iron 4%

Vitamin K 2 mcg  | Potassium  404 mg | Magnesium  47 mg

 
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