Special Diet Information

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

Avoid this recipe if you are lactose intolerant.

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 safe for those who are sensitive to gluten. Use garbanzo flour in this dish.


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

The refrigerator light goes on...

Most creamed corn 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 is terrific about a creamed corn recipe – 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.


Creamed Corn

Servings: 2 | Serving size: about 1 cup

Cooking Time: 30 Minutes

This recipe can easily be multiplied and does OK as leftovers. Reheat gently.

Creamed Corn recipe


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

Heat the 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, 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.


Nutrition Facts

Serving size: about 1 cup

Servings: 2

Amount Per Serving

Calories 201 Calories from Fat 45
% Daily Value
Total Fat 5g 6%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 5mg 2%
Sodium 197mg 9%
Total Carbohydrates 36g 13%
    Dietary Fiber 4g 15%
    Sugars 9g
Protein 7g
Vitamin K 2mcg