Recipe By: Clara Schneider, MS, RD, RN, CDE, LDN
Make this for: Dinner
This Recipe Makes: 6 Serving(s)
What you’ll need
2 tbsp. oil (used canola oil in analysis)1/2 med onion, chopped3 cup fresh, frozen or drained, canned whole-kernel corn (used fresh corn in the analysis to keep the sodium lower)2 tbsp. all-purpose flour2 tbsp. cornmeal1 1/2 cup lactose-free milk (non-fat)1/4 tsp. salt1/4 tsp. black pepper (ground)
Heat oil in a large skillet on medium heat; add onion and cook 5 minutes or until tender. Stir in corn and cook 5 more minutes. Put flour and cornmeal on corn, stir, and cook 1 minute. Stir in milk; salt and pepper; keep stirring and cook 3 more minutes or until thick.
Starch: 1Fat: 1Carbohydrate: 1/2