Tag Archives: corn

Cornbread Chili Bake

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What if you could find a comfort food that was packed with protein and fiber and was low in sodium, sugar, and fat?? That would be great, right?! Well, here is one to start off your collection! This cornbread chili bake has all of the nutrients of a “health food” and all of the taste of “comfort food!”

Plus, you can put a Healthy Habit to good use by ridding the ground beef of the excess fat that isn’t needed or wanted!

Draining the Ground Beef

Make Sure Beef Mixture Simmers to Allow all the Flavors to Blend!

If using all canned vegetables, try and get the “no salt added” varieties to keep the amount of sodium lower!

Shredded Cheese to Top It Off 🙂

Ingredients:

  • 1 lb lean ground beef
  • 1 small onion, finely chopped
  • 1 tsp dried oregano
  • 1 tsp dried garlic powder
  • 2 tsp chili powder
  • 1 C salsa
  • 1 – 8oz can no salt added tomato sauce
  • 1 – 16oz can no salt added whole kernel corn or 2 C frozen corn, thawed
  • 1 C  no salt added black beans, rinsed and drained
  • 1 C chili beans
  • 1/2 C reduced fat cheddar or part-skim mozzarella cheese
  • 1 – 8oz package corn muffin mix, plus ingredients called for on box

Directions:

  1. Brown ground beef and onion in a medium skillet until beef is completely cooked. Drain fat from skillet and pat beef with paper towel.
  2. Transfer beef to a strain and pour hot water of the beef allowing the excess fat to drain off. Let drain for a couple of minutes. While beef is draining, wipe down pan with paper towels. For a more detailed description of this process please refer to this post; Healthy Habits: Blotting and Straining Ground Beef.
  3. Return beef back to skillet and stir in oregano, garlic, and chili powder.
  4. Add salsa, tomato sauce, corn, black beans, and chili beans. Cook until mixture is hot and bubbly. Stir in the cheese.
  5. Make corn muffin mix according to directions on box.
  6. Pour beef mixture into a grease 2 1/2 quart casserole dish.
  7. Spread the corn muffin mixture of the top. Bake at 375 for 25 minutes or until cornbread is golden brown.
  8. Let stand 10 minutes before serving.
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Chicken Corn Chowder

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There is nothing like a hearty soup to warm you up on a cold, blustery day. Since it is currently -15 with windchill, today is the perfect day to make this corn chowder! The nice thing about this recipe is that it is made in the crock pot. SO, just throw everything together in the morning or afternoon and you have a nice warm meal for supper! Plus, it makes a large batch so there will be some nice leftovers. It also freezes well if you want to save some for a convenient meal later.

Chicken Corn Chowder
Ingredients:
2 cans low-fat, low-sodium condensed soup (my favorites for this are celery or mushroom)
2 C of chicken broth
1 can fat-free evaporated milk
2 cans whole kernel corn or approx. 2 1/2 C frozen corn
2 cans creamed corn
1-2 lbs cooked chicken
2-3 medium-sized potatoes chopped (skin on)
1 1/2 C shredded carrots
1 tsp garlic powder
1 tsp onion powder
1 Tbsp dried parsley
Pepper to taste
Shredded reduced fat cheddar cheese

Directions:
1. Stir together soups, broth, and milk in the slow cooker until thoroughly blended.
2. Add the corns, carrots, potatoes, and chicken.
3. Stir in the seasonings.

Cover and cook on low for 5-6 hours (or high for 3-4 hours) or until vegetables are tender.
During the last 10 minutes stir in the evaporated milk.

Sprinkle the chowder with shredded cheddar cheese and serve.