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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is 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 NOT safe for those who are sensitive to gluten.

 

"Then plough deep while sluggards sleep, and you shall have corn to sell and to keep."
-Benjamin Franklin, Genius

The refrigerator light goes on...

I will tell you straight up that I love creamed corn and most recipes are really high in fat or salt. It depends on whether you buy frozen or canned or make your own, but most all of them are just over the top nutritionally. This recipe gives you so much of what I love in creamed corn: fresh corn flavor, sweetness and (best of all) creaminess. Serve this with any comfort food you choose: Oven Fried Chicken, Pulled Chicken Barbecue Sandwiches or Oven Fried Fish.

Canola Oil

Canola oil is the oil pressed from rape seeds. Pure rape seed oil contains toxins and canola oil is a processed version that has had the toxins removed.

There are so many good things about this oil. Like olive oil, it is very high in monounsaturated fat and very low in saturated fat. The polyunsaturated fats are mostly Omega-3 type.

Canola oil is a staple in my kitchen and should be in yours. I use it when I want an oil that won't add flavor to a recipe and for this reason I love to use it in baking.

1 tsp. canola oil = 40 calories, 4.5g fat, <1g sat fat, 3g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol


 

Creamed Corn - Low Sodium Version



Servings = 2 | Serving size =about 1 cup

Cooking Time = 30 Minutes

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 and stir 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.

Remove half of the corn from the pan and place in a blender. Pulse the blender until the corn is smooth.

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

.

Amount Per Serving

Calories 153 Calories from Fat 40
  % Daily Value
Total Fat 5g 7%
    Saturated Fat 1g 6%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 202mg 8%
Total Carbohydrates 25g 8%
    Dietary Fiber 3g 12%
    Sugars 7g  
Protein 6g  
Vitamin A 0% Vitamin C 15%
Calcium 10% Iron 4%
Vitamin K 2 mcg Potassium 404 mg
Magnesium 47 mg