Three Sisters Corn Casserole

Three Sisters Corn Casserole

1 pound frozen whole kernel corn
1 pound frozen green beans
4 cups summer squash, diced (about 1 pound)
1 pint fat free sour cream
1/2 Cup egg substitute, beaten
4 tablespoons margarine, melted ( I use Earth Balance Spread-non-dairy, non-soy)
1 cup yellow cornmeal
1/2 cup Jalapeno peppers, diced
1/2 cup reduced fat Montery Jack cheese, diced
Vegetable oil spray

In a large mixing bowl, mix sour cream and egg substitute together. Add remaining ingredients and mix well. Coat a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees Fahrenheit for 45 minutes until golden brown.

Yield: l0 (1 cup) servings
Nutrition per serving: calories 203, percent calories from fat 29%, sodium 402 mg, cholesterol 3 mg

http://www.manataka.org/page175.html#Three%20Sisters%20Corn%20Casserole

Emeril's Corn and Wild Rice Pudding

Ingredients

• 2 eggs
• 1 egg yolk
• 1 cup heavy or whipping cream
• 2/3 cup milk
• 4 ears sweet corn, blanched and kernels removed from cobs, about 3 cups corn
• 1 cup cooked wild rice
• 3 scallions, finely chopped or 1/3 cup finely chopped scallions
• 1 1/2 teaspoons salt
• 1/2 teaspoon cayenne pepper
• 1/8 teaspoon grated fresh nutmeg
• 1/2 tablespoon butter

Directions

Preheat oven to 325 degrees F.

In a large bowl, combine egg, egg yolk, heavy cream and milk and whisk well to combine. Add all remaining ingredients except butter and mix well.

Grease a 7 by 11 or 8 by 12-inch casserole with the butter. Pour custard ingredients into prepared casserole and bake uncovered for 45 minutes, or until custard is set and golden brown on the top.

Serve warm.

Terry's Meal In One Dish

MEAL - IN - ONE - DISH CASSEROLE

Instant mashed potatoes 1 can whole kernel corn 1 lb. hamburger or ground turkey 1 tbsp. chili powder Dried onion flakes Salt & pepper to taste Cheese to cover Prepare instant potatoes according to package for 4-6 servings. Put in casserole dish. Drain whole kernel corn and layer on top of mashed potatoes. Brown meat and onion. Add chili powder, salt and pepper. Drain fat off meat and layer on top of corn. Cover meat with cheese slices. Bake at 400 degrees for approximately 20 minutes. Easy and good.

Chicken Corn Chowder

Chicken Corn Chowder

¼ Cup Butter
½ Chopped Onion
1 Cup Cooked, Cubed Chicken
1 Carrot, grated
2 Cup Potatoes
1 Cup Celery
1 Can Creamed corn
1 Can Corn
1 tsp. salt and pepper
12 oz. Can Evaporated Milk

Sauté the butter, onion and chicken. Add remaining ingredients except Evaporated Milk and salt and pepper. Simmer until vegetables are tender. Stir in Evaporated Milk and add salt and pepper to taste.

SOURCE: http://www.pinchingyourpennies.com/forums/showthread.php?t=56731

Healthified Creamed Corn

From eatbetteramerica.

Prep Time:15 min

Start to Finish:15 min

makes:8 servings (about 1/2 cup each)

1	cup water
2	bags (12 oz each) Green Giant® Valley Fresh Steamers™ Niblets® frozen corn
1	medium red bell pepper, chopped (1 cup)
4	oz (half of 8-oz package) 1/3-less-fat cream cheese (Neufchâtel), cut into small cubes
1/4	cup fat-free half-and-half
1/2	teaspoon salt
1/4	teaspoon pepper
2	tablespoons grated Parmesan cheese
2	medium green onions, sliced (2 tablespoons)

1.	In 3-quart saucepan, heat water to boiling. Add corn and bell pepper. Cover; reduce heat to medium. Cook 6 to 8 minutes, stirring occasionally, until vegetables are tender. Drain; return to saucepan.
2.	Stir in all remaining ingredients except green onions. Cover; cook over medium-low heat, stirring frequently, until heated and mixture is well blended. Spoon into serving dish; sprinkle with green onions.

Nutritional Information

1 Serving: Calories 130 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 240mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 4g); Protein 4g % Daily Value*: Vitamin A 20%; Vitamin C 25%; Calcium 4%; Iron 4% Exchanges: 1 Starch; 0 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat Carbohydrate Choices: 1 MyPyramid Servings: 1/2 c Dairy, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Crockpot Chicken Corn Soup 7 hours

Crockery Pot Chicken Corn Soup

From the Kitchen of: Nancy
Source: MasterCook

For lower fat soup use boneless, skinless chicken breasts and low-fat broth.

3-3 1/2	lb.	chicken cut up
1	lg.	onion, finely chopped
2	med.	carrots, finely chopped
1	med.	russet potato, peeled and diced
1/4	c.	chopped parsley
1/4	c.	tomato sauce
2	cans	chicken broth (141/2 oz. each)
1	can	cream style corn
2	med.	zucchini, cut lengthwise into quarters, then thinly sliced
		salt and pepper to taste

Rinse chicken, pat dry and set aside.

In a 4-quart or larger Crockery Pot, combine onion, carrots, celery, potato and 3 tablespoons parsley.

Add chicken, then pour in tomato sauce and broth.

Cover and cook on low 7 - 8 hours or until chicken and potato are tender when pierced.

Lift out chicken and let stand until cool enough to handle.

Meanwhile, skim and discard fat from broth mixture.

Stir corn into broth mixture, turn heat to high. Cover and cook 15 minutes more.

Remove and discard bones and skin from chicken; tear meat into bite-sized pieces.

Add chicken and zucchini to soup, cover and cook until zucchini is just tender, (15 minutes ±).

Season to taste and sprinkle with 1 tablespoon parsley.

Yield: 6 - 8 servings.

Cream of Chicken Corn Chowder

Cream of Chicken Corn Chowder

Corn and chicken go so well together, just like love and marriage in the
song! Add some noodles to thicken this soup even more, and you've got a
culinary partnership whose flavor goes on forever! JoAnna M. Lund

Serves 4 (1 cup)

1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
2 cups skim milk
1 cup frozen whole kernel corn, thawed
Scant 1 cup (1 1/2-ounces) uncooked noodles
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1 cup (5-ounces) diced cooked chicken breast

In a medium saucepan, combine chicken soup, skim milk, corn, uncooked
noodles, parsley flakes, and onion flakes. Bring mixture to a boil. Stir in
chicken. Lower heat and simmer for 15 minutes, or until noodles are tender,
stirring occasionally.

HINTS:
1. Thaw corn by placing in a colander and rinsing under hot water for one
minute.
2. If you don't have leftovers, purchase a chunk of cooked chicken breast
from your local deli.

Healthy Exchange: 1 1/4 Protein, 1 Bread, 1/2 Skim Milk, 1/2 Slider, 5
Optional Calories

235 calories, 3 gm fat, 20 gm protein, 32 gm carbohydrate, 394 mg sodium,
164
mg calcium, 1 gm fiber

Foodmover/diabetic: 2 starch, 1 meat, 1/2 skim milk

Recipe found in "Cooking Healthy with the Kids in Mind" by Joanna M. Lund