Revised
Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Sarah Wood
Assistant Extension Professor, Department of Health Sciences
Easy-to-prepare recipes using corn as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.
Topics
- Canned food
- Food pantry
- SNAP
- Corn
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Southwest Corn and Bean Medley
- Corn Pudding
- Taco Soup
- Microwave Potato Corn Chowder
Pages
- 4
Southwest Corn and Bean Medley
Yield: 4 Servings
Ingredients
- 3/4 cup onion (chopped)
- 1 (15-ounce) can whole-kernel corn, liquid drained and reserved
- 1 (15-ounce) can red kidney beans, drained and rinsed
- 1 tablespoon chili powder
Directions
- Heat 3 tablespoons of liquid from canned corn in saucepan over medium-high heat.
- Cook onion in liquid until soft, about 2 minutes.
- Add corn, kidney beans, remaining corn liquid and chili powder to onion mixture.
- Cook over low heat for 10 minutes. Let cool 5 minutes before serving.
- Refrigerate leftovers immediately.
Corn Pudding
Yield: 12 Servings
Ingredients
- Nonstick spray oil
- 2 (15-ounce) cans corn kernels, drained
- 1 (15-ounce) can cream-style corn
- 1 cup fat-free sour cream
- 3 large eggs
- 2 tablespoons butter, melted
- 1 package (8.5-ounce) corn muffin mix
Directions
- Heat oven to 375 degrees F; spray a 9-by-13-inch baking dish with oil.
- Beat eggs in a large mixing bowl for 1 minute. Stir in remaining ingredients.
- Pour into the prepared baking dish and bake for 40 minutes or until browned and springy in the center.
- Let cool slightly before serving.
- Refrigerate leftovers immediately.
Taco Soup
Yield: 4 Servings
Ingredients
- 1 pound ground beef
- 1 (10.75-ounce) can tomato soup, condensed
- 1 (14.5-ounce) can salsa of choice
- 1 (14.5-ounce) can corn
- 1 (14.5-ounce) can black beans
- 1/2 cup shredded cheddar cheese
- 4 hamburger buns *Can also serve on top of rolls, corn muffins or rice.
Directions
- Brown meat in skillet on stove over medium-high heat. Drain fat, if any. Add soup, salsa, corn, and beans.
- Cook until sauce is reduced to desired thickness (approximately 10 minutes).
- Top with cheese and spoon onto hamburger bun.
- Refrigerate leftovers immediately.
Microwave Potato Corn Chowder
Yield: 4 Servings
Ingredients
- 1/4 cup margarine
- 4 tablespoons flour (all purpose)
- 2 cups nonfat milk
- 1 (15-ounce) can corn
- 1 (15-ounce) can sliced or diced potatoes, drained
- Salt and pepper to taste
- Garlic powder to taste
Directions
- Melt margarine in a microwave safe bowl for 30-50 seconds.
- Stir in flour until smooth. Mix in milk.
- Cook in microwave for 6 to 8 minutes, until thickened, stirring each minute.
- Add undrained corn, drained potatoes, and seasoning to white sauce; cook 2-3 minutes or until hot.
- Refrigerate leftovers immediately.