Category Archives: Corn

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Muffins De Maiz (en ollo de coccion)


4 huevos
1 paquete (8,5 onzas) de mezcla para muffins de maíz
1 lata (14,75 onzas) de maíz estilo crema
3/4 taza de leche
3/4 taza (1 mediana) de pimiento rojo picado
4 oz puede picada pimiento verde Chile
1/2 taza de mezcla mexicana de queso rallado (2 oz)


1.Engrasar el interior de un 3 1/2 o 4 cuartos olla de cocción lenta con aceite en aerosol o insertar liner olla de barro, a un lado.
2.In un tazón grande, mezcle los huevos, muffins de maíz, mezcla de maíz estilo crema, la leche, la pimienta dulce y Chile pimientos. Coloque la mezcla de huevo en la olla preparada.
3. Tape y cocine a temperatura baja temperatura de aproximadamente 4 horas. Espolvoree por encima del pan cuchara con queso. Deje reposar, tapado, durante 30 a 45 minutos antes de servir.

Información nutricional

Cantidad por porción: 1/2 taza
Calorías: 195
Grasas: 7g
Colesterol: 94 mg
Sodio: 437 mg
Carbohidratos: 27g
Fibra: 1,5 g
Azúcar: 8g
Proteína: 6g

Slow Cooker Corn Bread

corn breadIngredients

4 eggs
1 package (8.5 ounce) corn muffin mix
1 can (14.75 ounce) cream-style corn
3/4 cup milk
3/4 cup (1 medium) chopped red pepper
4 ounce can diced green chile pepper
1/2 cup shredded Mexican cheese blend (2 ounces)


1.Lightly coat the inside of a 3 1/2 or 4 quart slow cooker with cooking spray, or insert crock pot liner; set aside.
2.In a large bowl, stir together eggs, corn muffin mix, cream-style corn, milk, sweet pepper, and chile peppers. Spoon egg mixture into the prepared slow cooker.
3. Cover and cook on low-heat setting about 4 hours. Sprinkle top of spoon bread with cheese. Let stand, covered, for 30-45 minutes before serving.

Nutrition Information

Amount per serving: 1/2 cup
Calories: 195
Fat: 7g
Cholesterol: 94mg
Sodium: 437 mg
Total Carbohydrate: 27g
Fiber: 1.5g
Sugar: 8g
Protein: 6g

Ham and Vegetable Chowder


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1 tablespoon vegetable oil
1 small onion, chopped
1/2 head cabbage, chopped (3-4 cups)
1 large potato, peeled and diced
2 cans (14 1/2 ounces) low-sodium, fat-free chicken broth
2 cans (15 ounces) cream-style corn
1 cup chopped lean (8% fat) ham
1/2 teaspoon black pepper
1/2 cup cheddar cheese, grated

1. Heat oil in large pot. Sauté onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
5. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information
Per serving: 1 cup
Calories 160
Fat 5g
Cholesterol 15mg
Sodium 430mg
Total Carbohydrate 23g
Fiber 3g
Sugar 5g
Protein 8g

Corn Pancakes


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1/2 cup cornmeal
1/2 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
2 large eggs
1/2 cup milk
2 cups cooked corn kernels (fresh, frozen or canned/drained)
vegetable spray for skillet

1. Mix corn meal, flour, baking powder and salt.
2. Beat the eggs and milk together and add to the flour mixture.
3. Add corn and mix well.
4. Lightly oil skillet. Preheat pan on medium-high heat.
5. Pour batter onto hot skillet to make individual pancakes. Cook until golden on the bottom. Turn and cook on other side. Refrigerate leftovers within 2-3 hours.
Yield: 6 servings

Nutrition Information
Per serving: 1- 6 inch pancake
Calories 150
Fat 3g
Cholesterol 70mg
Sodium 560mg
Total Carbohydrate 27g
Fiber 2g
Sugar 3g
Protein 6g

Burrito Soup


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1 tablespoon vegetable oil
1 onion, chopped
2 zucchini, chopped
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn, rinsed
1 can (15.5 ounces) black beans, rinsed
2 tablespoons taco seasoning

1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2-3 hours. Freeze leftovers for another meal.
Yield: 20 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2g
Cholesterol 0mg
Sodium 640 mg
Total Carbohydrate 21g
Fiber 5g
Sugar 4g
Protein 5g

Summer Succotash

summer succotashIngredients
2 cups corn (frozen or cut off the cob)
2 cups shelled edamame (available frozen)
1 large, ripe tomato, chopped
Salt and pepper to taste
1 teaspoon whipped butler or less-fat margarine (optional)

1. Add corn and edamame to microwave-safe dish and toss to blend.
2. Microwave on HIGH for 3-4 minutes or until vegetables are nice and hot.
3. Stir in the chopped tomato, salt and pepper, and whipped butler or margarine if desired.
Yield: 6 servings

Nutritional Information
Per serving:
176 calories
13 g protein
20 g carbohydrate
6 g fat (8 g saturated fat)
0 mg cholesterol
5.3 g fiber
23 mg sodium

Seasoned Vegetable Tacos

vegetable tacosIngredients

8 (6-inch) corn tortillas
1 1/2 cups frozen whole-kernel corn, thawed
1 cup diced zucchini
1 cup shredded carrot
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon ground oregano
1/4 teaspoon sugar
1/2 cup water
1 (15-ounce) can no-salt-added kidney beans
4 cups shredded iceberg lettuce
1 cup chopped tomato
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup nonfat sour cream
1/2 cup no-salt-added salsa

1. Cut 8 (12- x 10-inch) pieces of aluminum foil; fold each piece in half lengthwise. Open foil slightly, and twist ends to form boats.
2. Place foil boats on a large baking sheet, flattening bottoms. Place corn tortillas inside boats, pressing gently to form shells.
3. Bake at 350° for 15 to 20 minutes or until crisp. Set aside.
4. Combine corn and next 10 ingredients in a large nonstick skillet; bring to a boil. Cook, uncovered, 5 minutes or until vegetables are tender.
5. Place 1/2 cup lettuce in each taco shell. Spoon 1/2 cup com mixture into each. Top each with 2 tablespoons tomato, 2 tablespoons cheese, 1 tablespoon sour cream, and 1 tablespoon salsa.
Yield: 4 servings

Nutritional Information
Per Serving: 2 tacos
Calories 446
Fat 7.9g (Sat 3.5g Mono 0.5g Poly 1.3g)
Cholesterol 18mg
Protein 26.6g
Carbohydrate 7l.8g
Sodium 726mg

Mexicali Stuffed Peppers

2 large sweet red peppers
2 large sweet yellow peppers
1/2 pound ground round beef
1 medium onion, chopped
2 cloves garlic, minced
2 cups cooked long-grain rice (cooked without salt or fat)
1 1/4 cups no-salt-added salsa
1 cup fresh or frozen whole-kernel corn, thawed
1 1/2 teaspoons ground cumin
1/2 cup chopped fresh cilantro
1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1. Cut tops off peppers; remove and discard seeds and membranes. Trim stems from tops, and discard stems. Chop pepper tops; set aside. Arrange pepper shells in an 11- x 7- x 1‘/2-inch baking dish. Cover with heavy-duty plastic wrap, and vent. Microwave at HIGH 7 minutes, rotating dish a quarter-tum every 2 minutes. Set aside.
2. Combine meat, onion, garlic, and chopped pepper in a large nonstick skillet; cook over medium heat until meat is browned, stirring until it crumbles. Drain, if necessary.
3. Add rice and next 3 ingredients. Cook until thoroughly heated, stirring occasionally. Stir in cilantro. Spoon meat mixture evenly into pepper shells; place shells in an 8-inch square baking dish. Bake at 350° for 20 minutes; sprinkle evenly with cheese, and bake 5 additional minutes or until cheese melts.
Yield: 4 servings
*Note: Pepper shells may be pre-cooked in a steamer basket over boiling Water. Cover and steam 5 minutes; drain well.

Nutritional Information
Per Serving
Calories 363
Fat 9.1g (Sat 4.2g Mono 1.4g Poly 0.5g)
Cholesterol 51mg
Protein 26.7g
Carbohydrate 45.0g
Sodium 434mg

Bean-Stuffed Bell Peppers

3 green or a combination of green, red and yellow bell peppers
1 (15.5-oz) can Green Giant or Joan of Arc Dark Red Kidney Beans, drained
1 (8-oz.) can tomato sauce
1 (7~oz.) can Mexicorn Whole Kernel Corn, Red and Green Peppers or Sweet corn, drained
1/2 cup cooked rice
1/4 cup chopped green onions
1/2 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/3 cup shredded reduced-fat Cheddar cheese
1/4 teaspoon dried oregano leaves

1. Heat oven to 350°F. Spray 9-inch square or 12×8-inch pan with nonstick cooking spray. Cut peppers in half lengthwise: remove stems, seeds and membranes. Place pepper halves in boiling water for 5 minutes or until slightly softened; drain, Set aside.
2. In large bowl, combine kidney beans, % cup of the tomato sauce, corn, rice, green onions, teaspoon oregano and garlic powder; mix well. Fill each pepper half with 1/6 of bean mixture; place in spray-coated pan.
3. Bake at 350°F. for 30 minutes. Sprinkle cheese over each pepper half; bake an additional 3 to 5 minutes or until cheese is melted.
4. In small saucepan, heat remaining tomato sauce and 1/4 teaspoon oregano. Serve warm sauce over hot stuffed peppers.
Yield: 6 servings

Nutritional Information
Per Serving:
Calories 130
Protein 7 grams
Carbohydrate 21 grams
Dietary Fiber 4 grams
Fat 2 grams
Saturated 1 gram
Cholesterol 4 grams
Sodium 450 mg