Weight Watchers Recipes > Soups and drinks > Weight Watchers Creamed Corn Recipe

Weight Watchers Creamed Corn recipe
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Ingredients Needed

  1. Scallions (0.25 cup of minced)
  2. Salted Butter (2.0 tsp)
  3. Frozen corn kernels (2.5 cup)
  4. All-purpose flour (1.0 tbsp)
  5. Fat Free Skim Milk (1.0 cup)
  6. Salt (1.0 dash)
  7. Black Pepper - freshly ground (0.125 tsp)

Instructions

A recipe that you can definitely use when making creamed corn.

  • First place a large skillet over medium heat. Add 2 teaspoons of salted butter and cook until the butter melts.
  • Next add ¼ cup of minced scallions and sauté for 2 minutes or until tender.
  • Then add two and a half cups of corn and continue to sauté for another 1 minute to heat through or slightly longer if using frozen corn.
  • Add 1 tablespoon of all-purpose flour and stir to coat the corn and scallions. Now add 1 cup of fat free skim milk and simmer it.
  • Adjust the heat from medium to low and continue to cook for 10 to 12 minutes or until the mixture thickens. Make sure that you do not cover the skillet while you simmer the mixture.
  • When cooked, remove from heat and season it with salt and pepper. Transfer the creamed corn in a bowl and serve.
  • Facts on Corn:

    The health benefits of corn are remarkable. A few of them are listed below:

    Corn acts as a heart protector: Corn is a great source of both soluble and insoluble fiber. The soluble fiber binds with cholesterol in bile from the liver. It then passes from the body taking the cholesterol with it.

    Corn is also rich in folate, a B vitamin, which prevent heart attack, stroke, or peripheral vascular disease. A cup of corn can provide 19 percent of the daily recommended value for folate.

    Corn acts as a cancer fighter: Corn contains antioxidant properties that can be related with reduced risk of lung cancer.

    The fiber in corn also keeps the digestive system healthy therefore lowering the risk of colon cancer.

    Corn prevents anemia: The vitamin B12 and folic acid present in corn prevent anemia caused by the deficiency of iron.

    Corn cleans the digestive system: The insoluble fiber in corn makes it good for those with common digestive ailments, like constipation and hemorrhoids. The fiber absorbs water, which swells the stool and speeds its movement.

    Corn is a brain food: Corn is a good source of thiamine (vitamin B1) which is part of the process of changing food to energy in the body and a major player in the functions of the brain cells to perform cognitive duties.

    Corn is good for the eyes: Corn also has beta carotene and folate which can slow down age related macular degeneration. Corn bred to contain increased levels of beta-carotene is a good source of vitamin A, which can delay age related macular degeneration.

    Corn is good for diabetics: Corn is classified as starch along with grains, peas, potatoes and beans on the Diabetes Food Pyramid. When you eat corn in moderate amounts, it supplies just the right mix of minerals and vitamins to help make sure that the person's insulin stays in a healthy range.

    Skin benefits from Corn: Corn oil is a rich source of linoleic acid, one of two essential acids essential for good skin. Corn starch may also be applied topically to relieve skin rashes and irritations.

    Corn aids pregnancy: Women who want to get pregnant should take sufficient amount of folate to avoid neural-tube birth defects. Being rich in folate, corn helps the generation of new cells, particularly important before and during pregnancy.

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Nutritional Information for 1 Serving

  • Calories

    130.3

  • Fat

    0.0g

  • Carbs

    3.5g

  • Protein

    2.2g