Per serving (1 1/2 cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein
4 cups fat-free broth
12 ounces raw peeled and deveined shrimp
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into 1/2 cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
3/4 cup chopped scallions
1 tsp minced garlic
1/2 tsp thyme
1/4 tsp cayenne pepper
salt and pepper
Preheat oven to 425 degrees.
Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray. Spritz shrimp and asparagus with a light mist of nostick spray and place pan in the oven for about 6 minutes until shrimp are opaque and cooked through.
Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes. Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces. In a large pot sprayed with nonstick spary, cook bell peppers, scallions, corn and garlic over medium heat for five minutes.
Add broth adn potato and bring to a simmer. Cook for about 15 minutes or until potatoes begin to soften. Add milk, shrimp, asparagus, thyme and cayenne pepper. Stir and continue to cook for 5 minutes. Season to taste with salt and pepper.
Makes 6 servings.
Showing posts with label corn. Show all posts
Showing posts with label corn. Show all posts
Wednesday, August 20, 2008
Sunday, August 10, 2008
Skillet Corn Bread
Makes 8 big slices. Takes 35 minutes.
Basic corn bread:
2 cups plain soy milk
2 tsp apple cider vinegar
2 cups cornmeal
1 cup all purpose flour
1/4 cup sugar
2 tsp baking powder
1/2 tsp salt
1/3 cup oil
Jalapeno-onion variety:
1 tbsp canola oil
1 medium sized yellow onion, sliced
3 jalapenos, seeded and sliced thinly
1/4 tsp salt
Double-corn variety:
1 cup fresh or frozen and partially thawed corn kernels
1 tbsp oil
Preheat the oven to 350 degrees. If making plain corn bread, lightly grease the bottom and sides of a cast iron pan and place it in the oven to warm while the oven preheats, then proceed to prepare corn bread. If using a variation, read the following first.
Jalapeno-onion:
Preheat a cast iron skillet over medium heat. Saute the onion and jalapeno in oil for about 5 minutes, until the onions are softened. Add the slat and mix well. Transfer to a bowl. Don't wash the pan, you'll pour the batter right into it in a bit.
Double-corn:
Preheat a cast iron skillet over medium heat. Saute the corn kernels in oil for about 7 minutes, until the corn in slightly browned. Transfer to a bowl. Don't wash the pan, you'll pour the batter right into it in a bit.
Preparing the corn bread:
Combine the soy milk and vinegar in a measuring cut and set aside to curdle as you prepare everything else.
In a large mixing bowl, sift together the cornmeal, flour, sugar, baking powder, and salt. Create a well in the center and add the soy milk mixture and oil. Use a wooden spoon to mix together until just combined, some lumps are okay. If using the double-corn variety, fold corn into the batter.
Pour the batter into prepared cast iron skillet. If using the jalapeno variety, scatter the topping over the batter in the pan. Bake for 30 to 32 minutes, until a toothpick or butter knife inserted through the middle comes out clean. Remove from the oven and let cool a bit before serving.
Basic corn bread:
2 cups plain soy milk
2 tsp apple cider vinegar
2 cups cornmeal
1 cup all purpose flour
1/4 cup sugar
2 tsp baking powder
1/2 tsp salt
1/3 cup oil
Jalapeno-onion variety:
1 tbsp canola oil
1 medium sized yellow onion, sliced
3 jalapenos, seeded and sliced thinly
1/4 tsp salt
Double-corn variety:
1 cup fresh or frozen and partially thawed corn kernels
1 tbsp oil
Preheat the oven to 350 degrees. If making plain corn bread, lightly grease the bottom and sides of a cast iron pan and place it in the oven to warm while the oven preheats, then proceed to prepare corn bread. If using a variation, read the following first.
Jalapeno-onion:
Preheat a cast iron skillet over medium heat. Saute the onion and jalapeno in oil for about 5 minutes, until the onions are softened. Add the slat and mix well. Transfer to a bowl. Don't wash the pan, you'll pour the batter right into it in a bit.
Double-corn:
Preheat a cast iron skillet over medium heat. Saute the corn kernels in oil for about 7 minutes, until the corn in slightly browned. Transfer to a bowl. Don't wash the pan, you'll pour the batter right into it in a bit.
Preparing the corn bread:
Combine the soy milk and vinegar in a measuring cut and set aside to curdle as you prepare everything else.
In a large mixing bowl, sift together the cornmeal, flour, sugar, baking powder, and salt. Create a well in the center and add the soy milk mixture and oil. Use a wooden spoon to mix together until just combined, some lumps are okay. If using the double-corn variety, fold corn into the batter.
Pour the batter into prepared cast iron skillet. If using the jalapeno variety, scatter the topping over the batter in the pan. Bake for 30 to 32 minutes, until a toothpick or butter knife inserted through the middle comes out clean. Remove from the oven and let cool a bit before serving.
Saturday, August 9, 2008
Southwestern Corn Pudding
Serves 6. Takes 1 hour, 20 minutes.
2 tbsp corn oil
4 cups fresh corn (about 6 ears)
1 red bell pepper, seeded and chopped fine
2 serrano chiles, chopped fine
1 cup coconut milk
1/4 cup cornstarch
1/2 cup cornmeal
2 tbsp pure maple syrup
1 cup finely chopped scallions
1/4 cup finely chopped fresh cilantro
1 tsp salt
1/4 tsp cayenne
Preheat the oven to 350 degrees and lightly grease an 8 inch square baking dish. Saute the corn, bell pepper and chiles in a large skillet for 10 to 12 minutes, stirring occasionally; the corn should be very lightly browned. Meanwhile, stir together the cornstarch and coconut milk until the starch has mostly dissolved.
When the corn and peppers are ready, transfer 2 cups of them to a blender. Add the coconut milk and cornstarch mixture, and pulse about 20 times until the mixture is mostly pureed but not completely smooth.
Transfer to a large mixing bowl and mix with the remaining corn, cornmeal, maple syrup, scallions, cilantro, salt and cayenne.
Pour the batter into a baking dish and bake for 40 minutes. Let cool for about 10 minutes before slicing and serving.
2 tbsp corn oil
4 cups fresh corn (about 6 ears)
1 red bell pepper, seeded and chopped fine
2 serrano chiles, chopped fine
1 cup coconut milk
1/4 cup cornstarch
1/2 cup cornmeal
2 tbsp pure maple syrup
1 cup finely chopped scallions
1/4 cup finely chopped fresh cilantro
1 tsp salt
1/4 tsp cayenne
Preheat the oven to 350 degrees and lightly grease an 8 inch square baking dish. Saute the corn, bell pepper and chiles in a large skillet for 10 to 12 minutes, stirring occasionally; the corn should be very lightly browned. Meanwhile, stir together the cornstarch and coconut milk until the starch has mostly dissolved.
When the corn and peppers are ready, transfer 2 cups of them to a blender. Add the coconut milk and cornstarch mixture, and pulse about 20 times until the mixture is mostly pureed but not completely smooth.
Transfer to a large mixing bowl and mix with the remaining corn, cornmeal, maple syrup, scallions, cilantro, salt and cayenne.
Pour the batter into a baking dish and bake for 40 minutes. Let cool for about 10 minutes before slicing and serving.
Roasted Yellow Pepper and Corn Bisque
Serves 6 to 8. Takes 1 hour, 20 minutes.
4 yellow bell peppers
3 cups fresh corn, cut from the cob
1 tbsp vegetable oil
1 medium-size Vidalia or Walla Walla onion, diced
3 cloves garlic
2 hot chiles, sliced thin
1 yellow summer squash, cut in half lengthwise and sliced thin (about 3 cups)
3-4 cups vegetable broth
1 1/2 tsp salt
1 (14 ounce) can coconut milk
1 tbsp pure maple syrup
Juice of 1 lime
1 whole nutmeg
Preheat oven to 375. Cut the stems off the peppers and pull out the seeds. Place on a rimmed baking sheet and bake for about 40 minutes, turning once. The pepper should be very soft and collapsed. When the peppers are done, place them in a plastic bag for about 30 minutes. This will steam them and make the skin very easy to peel away. Remove from bag, peel away the skin, and roughly chop the peppers.
Preheat a soup pot over medium-high heat. Saute the onion in the oil for 5 to 7 minutes, until softened and translucent. Add the garlic and chiles. Saute for another minute or so. Add the corn and squash, and cook for 3 to 5 minutes, until moisture begins to release from the squash. Add the roasted peppers, veggie broth and salt. Cover and bring to a boil. once the soup is boiling, lower the heat and simmer for about 20 minutes, covered.
Add the coconut milk and puree the soup. Let eh soup heat through again and grate the nutmeg with a microplane grated directly into the soup. Add the maple syrup, lime and serve.
4 yellow bell peppers
3 cups fresh corn, cut from the cob
1 tbsp vegetable oil
1 medium-size Vidalia or Walla Walla onion, diced
3 cloves garlic
2 hot chiles, sliced thin
1 yellow summer squash, cut in half lengthwise and sliced thin (about 3 cups)
3-4 cups vegetable broth
1 1/2 tsp salt
1 (14 ounce) can coconut milk
1 tbsp pure maple syrup
Juice of 1 lime
1 whole nutmeg
Preheat oven to 375. Cut the stems off the peppers and pull out the seeds. Place on a rimmed baking sheet and bake for about 40 minutes, turning once. The pepper should be very soft and collapsed. When the peppers are done, place them in a plastic bag for about 30 minutes. This will steam them and make the skin very easy to peel away. Remove from bag, peel away the skin, and roughly chop the peppers.
Preheat a soup pot over medium-high heat. Saute the onion in the oil for 5 to 7 minutes, until softened and translucent. Add the garlic and chiles. Saute for another minute or so. Add the corn and squash, and cook for 3 to 5 minutes, until moisture begins to release from the squash. Add the roasted peppers, veggie broth and salt. Cover and bring to a boil. once the soup is boiling, lower the heat and simmer for about 20 minutes, covered.
Add the coconut milk and puree the soup. Let eh soup heat through again and grate the nutmeg with a microplane grated directly into the soup. Add the maple syrup, lime and serve.
Corn and Edamame-Sesame Salad
Serves 4 to 6. Takes 45 minutes.
Dressing:
2 tbsp toasted sesame oil
1 tbsp rice vinegar
2 tsp tamari or soy sauce
Salad:
2 cups frozen, shelled edamame
1 cup fresh corn (1-2 ears) or frozen corn
2 tbsp toasted sesame seeds
Generous pinch of salt
Bring a pot of water to a boil. Meanwhile, whisk all the dressing ingredients in a medium size mixing bowl.
Boil edamame for 3 minutes. Add the corn and boil for another 2 minutes. Drain into colander and run under cold water until cool enough to handle. Add the edamame and corn to the dressing and toss to combine. Add the sesame seeds and toss again. Salt to taste. Cover and chill for at least 15 minutes.
Dressing:
2 tbsp toasted sesame oil
1 tbsp rice vinegar
2 tsp tamari or soy sauce
Salad:
2 cups frozen, shelled edamame
1 cup fresh corn (1-2 ears) or frozen corn
2 tbsp toasted sesame seeds
Generous pinch of salt
Bring a pot of water to a boil. Meanwhile, whisk all the dressing ingredients in a medium size mixing bowl.
Boil edamame for 3 minutes. Add the corn and boil for another 2 minutes. Drain into colander and run under cold water until cool enough to handle. Add the edamame and corn to the dressing and toss to combine. Add the sesame seeds and toss again. Salt to taste. Cover and chill for at least 15 minutes.
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