This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
I will tell you straight up that I love creamed corn, and most recipes are really high in fat, salt, or both. It depends on whether you buy frozen or canned or make you 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 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
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)|
|1/2 cup||2% milk|
|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.
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|
|Total Carbohydrates 25g||8%|
|Dietary Fiber 3g||12%|
|Vitamin A 0%||Vitamin C 15%|
|Calcium 10%||Iron 4%|
|Vitamin K 2 mcg||Potassium 404 mg|
|Magnesium 47 mg|