Category Archives: corn

Tex-Mex Tortilla Pockets

This recipe is super easy to make.  I cooked my chicken ahead of time, then added the rest of the ingredients once cooled.  This recipe is taken from Kraft’s “What’s Cooking” magazine Summer 2013.  My kids love Mexican food, so I like to change up our usual recipes.  I found that 1/2 a pound of chicken wasn’t enough, I ended up using 3 breasts of chicken and made 6 good sized tortilla pockets.  I did not need the egg to seal the tortillas that I put the refried beans in as they stuck just fine.  I made 3 tortillas without the beans for my kids and used the egg to seal those ones.  I served my tortilla pockets with the left-over refried beans and freshly made guacamole.



2 tablespoons oil, divided
1/2 lb. (225 g) boneless skinless chicken breasts, cut into 1/2-inch pieces
1 cup Kraft 3 Cheese Mexicana Finely Shredded Cheese
1/2 cup salsa
1/2 cup frozen corn
2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
6 large flour tortillas
3/4 cup canned retried beans
1 egg, beaten

1. Heat oven to 400F.
2. Heat 1 tablespoon oil in large skillet.  Add chicken; cook and stir 4 minutes or until done.  Remove from heat.  Stir in cheese, salsa, corn, cilantro and cumin.
3.  Spread tortillas with beans.  Spoon chicken mixture down centres of tortillas.  Fold in opposite sides of each tortilla, then fold bottom over filling and once again to make rectangular packet.  Brush top edge with egg; press onto packet to seal.  Place, seam-sides down on baking sheet; brush with remaining oil.
4.  Bake 20 minutes or until golden brown.  


Corn and Vegetable Chowder

I love making soups since it’s a great way for the kids to eat their vegetables. This one is packed full of goodness and it’s an amazing recipe.  Seriously, you never fail taking a soup recipe from Norene Gilletz. This is taken from her cookbook “MealLeaniYumm!”.   This soup reheats and freezes well.  Do not boil. Yield: about 12 servings



1 tbsp canola oil
2 large onions, chopped
3 stalks celery, chopped
3 to 4 carrots, chopped
2 tbsp flour
6 cups vegetable broth (or 1 tbsp instant pareve soup mix plus 6 cups water)
3 potatoes, peeled and diced
6 cups frozen corn kernels (1kg/2lb)
1 1/2 cups frozen green peas
1 bay leaf
1/2 tsp dried basil and/or thyme 
Salt and pepper, to taste
1 1/2 cups skim or 1% milk (approximately)*
3 ripe tomatoes, peeled, seeded and diced*
3 to 4 tbsp, chopped fresh dill
3 green onions, chopped

1. In a large saucepan, heat oil over medium heat.  Add onions, celery and carrots.  Sauté on medium heat, stirring occasionally, until onions are tender, about 6 to 8 minutes. (If necessary, add a little water to prevent sticking.) Stir in flour and cook 1 minute longer.
2. Slowly add broth and stir until smooth.  Add potatoes, corn, peas, bay leaf, basil and/or thyme.  Add salt and pepper to taste.  Bring to a boil.  Cover, reduce heat and simmer for 20 minutes, until potatoes are tender.  Discard bay leaf.
3. Remove about 3 cups of vegetables from the pot with a slotted spoon and place them in the processor.  Process until coarsely puréed. Return mixture to the saucepan and stir in milk.  If soup is too thick, add a little more milk.  If soup is too thin, purée some more of the veggies.  Add tomatoes and simmer for 4 to 5 minutes, until heated through.  Do not boil.  Add dill and green onions.  Adjust seasonings to taste.

* The color of this soup will be nicer with 1% milk, but the fat content is lower if you use skim milk. Evaporated skim milk can be substituted.
* To peel and seed fresh tomatoes: Cut out the stem end using the point of a sharp knife.  Plunge tomatoes into a pot of boiling water.  Cook for 20 seconds.  Pour off water and add cold water immediately to tomatoes to cover completely.  Skins will slip off easily.  Cut in half and squeeze gently to remove seeds.  

Southwestern-style Chicken Soup with Barley

This soup is more like a stew.  It is super tasty!  This recipe is taken from “The Epicurious Cookbook – More than 250 of our best-loved four-fork recipes” by Tanya Steel and the editors of Epicurious. Give yourself time to make this as the barley needs to simmer in the soup for 45 minutes.  The book suggests for a meatless meal, simply omit the chicken and substitute vegetable broth for the chicken stock.  You can even bump up the bean count for additional protein – and extra fiber.  



3 tablespoons lemon juice
2 tablespoons vegetable oil
2 tablespoons chili powder
1 1/2 teaspoons ground cumin
1/2 teaspoon garlic powder
4 boneless skinless, chicken breast halves
2 medium onions, chopped
4 garlic cloves, minced
1/2 teaspoon freshly ground black pepper
1 (28-ounce) can diced tomatoes with their liquid
5 1/2 cups chicken stock or low-sodium chicken broth
1 (15-ounce) can black beans, drained and rinsed
1/2 cup medium pearl barely
1 (4-ounce) can diced mild or hot green chilies
1 tablespoon tomato paste
1 cups frozen corn kernels, thawed

1.  In a small bowl, whisk together the lemon juice, 1 tablespoon vegetable oil, 1 tablespoon chili powder, 1/2 teaspoon cumin, and the garlic powder.  Place the chicken breasts in a large bowl.  Add the lemon juice mixture and toss to thoroughly coat the chicken.
2.  In an 8-quart Dutch oven over moderate heat, warm 1 tablespoon vegetable oil.  Add the chicken and cook, turning once or twice, until browned and cooked through, about 12 minutes total.  Transfer the chicken to a plate. 
3.  Add the remaining 1 tablespoon vegetable oil along with the onions and garlic to the Dutch oven and saute, stirring occasionally, until the onions are translucent, about 6 minutes.  Add the black pepper along with the remaining 1 tablespoon chili powder and the remaining 1 teaspoon cumin and cook, stirring frequently, for 2 minutes.  Add the tomatoes, and their liquid, chicken stock, black beans, barley, chilies, and tomato paste and bring to a boil, stirring occasionally.  Reduce the heat to moderately low, cover, and simmer until the barley is tender, about 45 minutes.  
4.  Cut or tear the chicken into bite-size pieces.  Once the barley is tender, stir the chicken into the soup along with the corn, and cook until heated through, about 3 minutes.  Season with salt and pepper and serve.
Yield: Makes 8 servings

Corn and Potato Soup

This is another great soup recipe from Ken’s Soup Krazy by Ken Kostick.  This soup is super fast to make, boil your potatoes first, then get everything chopped and into your soup pot. I used my food processor instead of a hand blender with good results.



2 cloves garlic, chopped
1 medium onion, chopped
2 cups mashed or diced cooked potatoes
2 cups corn
1 red bell pepper, chopped
1 tbsp dijon mustard
1/2 tsp dried basil
1/2 tsp chili powder
1/2 tsp sea salt
1/2 tsp white pepper
6 cups vegetable or chicken stock

1.  in a large soup pot, combine the onion, garlic, potatoes, corn, red pepper, mustard, basil, chili powder, salt, white pepper and stock.  Bring to a boil; reduce heat and simmer for 10 minutes.  Using a hand blender, puree until smooth.  Serve hot. 
Serves 6

Three-bean, Avocado, and Charred Corn Salad with Lime Dressing

I LOVE this bean salad! It is taken from “The Complete Light Kitchen” by Rose Reisman. To make ahead, prepare dressing and salad early in the day, reserving the avocado and cilantro, and refrigerate. Add just before serving and toss with the dressing. I always use the lime in this recipe, plus I add the hot sauce and not the jalapeño. I also use frozen whole green beans if fresh isn’t available.

8 oz green beans
1 cup canned corn kernels, drained
1 cup canned black beans, drained and rinsed
1 cup canned chickpeas, drained and rinsed
3/4 cup diced red bell pepper
1/2 cup diced red onion
1/2 cup diced ripe avocado
1 1/2 tsp lime or lemon zest
3 Tbsp freshly squeezed lime or lemon juice
2 Tbsp olive oil
1 tsp minced fresh garlic
1 tsp minced fresh ginger
1 tsp minced jalapeño or 1/2 tsp hot sauce (or to taste)
Pinch salt and freshly ground black pepper
1/2 cup chopped fresh cilantro, basil, or parsley


1. Steam the green beans just until bright green and still crisp, about 3 minutes. Place immediately under cold water and rinse until the beans are no longer warm. Place in a serving bowl.
2. Spray a small non-stick skillet with coing oil and place over medium heat. Sauté the corn, stirring frequently, until browned, approximately 8 minutes. Add to the serving bowl, along with the black beans, chickpeas, bell pepper, onion and avocado.
3. Whisk the zest, juice, oil, garlic, ginger, jalapeño, salt and pepper together in a small bowl.
4. Pour the dressing over the salad and toss to mix well. Garnish with the cilantro.

Roasted Corn and Red Pepper Salsa

This salsa is made with the Runaway Train Wrap found on this blog. This recipe is taken from Whitewater Cooks by Shelley Adams.



2 cups frozen corn
1 cup roasted red pepper, diced
1/2 cup red onion, diced
1/3 cup cilantro, chopped
Juice and zest of 2 limes
2 tbsp olive oil
1 tsp cumin
1 tsp chili powder
1 tbsp brown sugar


1. In a baking dish, toss corn in olive oil and brown sugar, and roast in a 350F oven until caramelized, about 20 minutes. Remove from oven and add the remaining ingredients. Mix well and keep covered in the refrigerator.


Cooked black beans and chopped fresh tomatoes make a great addition.

Runaway Train Wraps

The salsa in this wrap is so good!!  This recipe is taken from Whitewater Cooks by Shelley Adams. The recipes are all from The Fresh Tracks Cafe in Nelson B.C. (Thank you Mom for bringing these cookbooks back from your trip there!) The BBQ sauce listed in the ingredients is found in BC, but i just used original Kraft BBQ sauce. I also used a pre-cooked chicken and shredded it up.



3 boneless chicken breasts, cooked and sliced
6 tomato tortillas
2 onions, caramelized (see below)
3/4 cup Runaway Train BBQ sauce
1 cup roasted corn salsa (recipe on blog)
1 cup lettuce, shredded


1. In a skillet, sauté chicken until just heated. Remove from pan and set aside. In the same pan, place tortilla to quickly heat up. To assemble the wrap, place tortilla on work space and spread chicken, caramelized onions, BBQ sauce, salsa and lettuce. Roll up and slice in half.


*To caramelize onions: In a skillet, place sliced onions and sauté in oil until translucent. Add 1 tbsp brown sugar and 1 tbsp balsamic vinegar per onion. Cook at low heat for another 15-20 minutes until “syrupy” looking. Season with salt and pepper.

Zucchini Stuffed with Corn and Basil

I loved this recipe! It is taken from Cook’s Illustrated “The Best Light Recipe”. A great tip taken from this cookbook suggests to buy firm zucchini with tiny prickly hairs around the stem end as the hairs indicate freshness.  If possible, try to pick zucchini that are all the same size, with smooth bright green skin.

This recipe does take a bit of time, but it’s worth it. Leftovers are great heated up the next day too.

4 medium zucchini (about 6 ounces each), stem end removed
Salt and ground black pepper
Vegetable oil spray
1/2 cup panko (Japanese-style bread crumbs)
4 teaspoons extra-virgin olive oil
6 medium garlic cloves, minced or pressed through a garlic press (about 2 tablespoons)
2 ounces Parmesan cheese, grated (about 1 cup)
1 medium onion, minced
2 teaspoons tomato paste
1 (14.5-ounce) can diced tomatoes
3/4 cup frozen corn, thawed
1/4 cup minced fresh basil leaves

1. Adjust an oven rack to the lowest position, place a rimmed baking sheet on the rack, and heat the oven to 450 degrees. Slice the zucchini in half lengthwise, then use a spoon to scoop out the sides and inner flesh of the zucchini until the thickness of the zucchini measures 1/4 inch.
2. Season the cut sides of the zucchini with salt and pepper and spray with vegetable oil spray. Lay the zucchini halves, cut-side down, on the baking sheet. Roast the zucchini until slightly softened and the skins are wrinkled, about 10 minutes. Remove the zucchini from the oven and flip cut-side up on the baking sheet; set aside. When cool enough to handle, dice 2 of the roasted zucchini halves into 1/4-inch pieces.
3. Meanwhile, combine the bread crumbs and 1 teaspoon of the oil in a 12-inch nonstick skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Stir in 1 teaspoon of the garlic and cook until fragrant, about 30 seconds. Transfer the bread crumbs to a small bowl and let cool slightly; when cool, stir in 6 tablespoons of the Parmesan.
4. Add the onion and 1 teaspoon more oil to the skillet. Cover, return to medium heat, and cook until the onion is softened, 8 to 10 minutes. Stir in the remaining 5 teaspoons garlic and the tomato paste and cook, stirring constantly, until fragrant, about 30 seconds. Stir in the tomatoes, increase the heat to medium-high, and simmer, uncovered, until the tomato juices have evaporated, about 5 minutes. Transfer the mixture to a large bowl.
5. Stir the corn, diced zucchini, 2 tablespoons of the toasted bread crumbs, remaining 2 teaspoons oil, basil, and remaining 10 tablespoons Parmesan into the cooked tomato mixture. Season with salt and pepper to taste. Divide the mixture evenly between the 6 squash halves on the baking sheet, and pack the filling lightly. Sprinkle evenly with the remaining toasted bread crumbs. Bake until the zucchini halves are heated through and the topping is crisp, 6 to 10 minutes. Serve hot.

PER SERVING: Cal 150; Fat 6g; Sat fat 2g; Chol 5mg; Carb 18g; Protein 8g; Fiber 3g; Sodium 480mg

Tortilla, Sautéed Cornand Plum Tomato Soup

This soup is spicy but very good! It is taken from The Complete Light Kitchen by Rose Reisman. I brushed the tortillas with olive oil, then cut them into thin slices. I baked them in a 400F oven for 7 to 9 minutes. I also used a red pepper instead of the green.





2 tsp vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
2 tsp minced fresh garlic
3/4 cup canned corn kernels, drained
4 cups chicken or vegetable stock
3/4 cup canned black beans, drained and rinsed
3 tbsp basmati rice
1 tsp hot chili paste
1 cup diced plum tomatoes
1/4 tsp salt and freshly ground black pepper
2 1/2 tsp cornstarch
1 cup thinly sliced flavored flour tortillas
1/3 cup chopped cilantro or parsley
1/4 cup low-fat sour cream


1. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Cook the onion, green pepper and garlic, stirring occasionally, for 5 minutes or until the onions are golden. Stir in the corn and cook for 5 minutes, or until the corn begins to brown.
2. Stir in the stock, black beans, rice and chili paste. Bring to a boil, reduce the heat to a simmer and cook for 12 minutes.
3. Add the tomatoes, cornstarch (dissolved in 1 tbsp of water) and salt and pepper. Simmer for 2 minutes until slightly thickened.
4. Ladle the soup into individual bowls and garnish each serving with tortilla strips, fresh herbs and sour cream.

Enchiladas

This recipe is taken from “The Best Recipes in the World” by Mark Bittman.  Instead of the dried whole chilies, I used 1 1/2 tsp of chipotle chile pepper powder.  I also just bought a cooked chicken and shredded it.  This sauce can be made ahead of time.  I used only one cup of the chicken stock since my sauce wasn’t super thick after cooking it. Instead of cooking my corn tortillas in oil I softened them in extra sauce that I warmed in a skillet.


1 cup corn, grapeseed, or other neutral oil
5 garlic cloves, peeled
1 onion, peeled and quartered
4 tomatoes, cored and quartered
6 dried mild chilies, like guajilo or California, stemmed and seeded
2 teaspoons ground cumin, plus more to taste
Salt and black pepper to taste
1 quart chicken stock, preferably homemade
About 2 cups cooked, shredded chicken
Forty 5-inch corn tortillas
1 cup shredded Cheddar or Monterey Jack cheese

1. Heat 3 tablespoons of the oil in a large skillet over medium heat.  Add the garlic and onion and cook until softened, about 5 minutes.  Add the tomatoes and chiles and cook until the tomato juices are released and the chiles are soft, about 5 minutes.  Season with cumin, salt and pepper.
2. Transfer this mixture to a blender and blend until smooth, adding sufficient chicken stock to make a loose but still creamy mixture.  Taste and adjust seasoning.  Moisten the chicken with about half of the sauce, or enough to make it pasty.
3. Preheat the oven to 350F.  Meanwhile, heat the remaining oil in a deep skillet over medium-low heat.  Cook the tortillas, one at a time, until softened and pliable, about 10 seconds.  Drain on paper towels.
4. Line a heaping tablespoon of the chicken mixture in the center of each tortilla, roll tightly, and put in a large baking dish.  The rolls should be placed snugly against one another.  Pour the remaining sauce over, top with the cheese, and bake for about 25 minutes, or until heated through.  Serve hot.