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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Corn and Onion au Gratin 

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Posts: 1,152
5/27/08 11:21 P

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Corn and Onion au Gratin

Just reading the list of ingredients is enough to start you appetite asking "What time is dinner?" If you like onions and you like corn, you're guaranteed to love this.

Serves 6

2 cups chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 tablespoons canned chopped pimiento
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 1/2 cups frozen whole kernel corn
5 Ritz Reduced Fat Crackers, made into crumbs

Preheat over to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skilled sprayed with butter-flavored cooking spray, sauté onion until tender. Stir in mushroom soup and Cheddar cheese. Add pimiento, parsley flakes, and black pepper. Mix well to combine. Cook over medium heat, stirring often until cheese melts. Stir in corn. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Bake 60 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 2/3 Vegetable, 2/3 Protein, 1/4 Slider, 8 Optional Calories
155 Calories, 3 gm Fat, 7 gm Protein, 25 gm Carbohydrate, 349 mg Sodium, 3 gm Fiber
DIABETIC: 1 1/2 Starch, 1/2 Vegetable, 1/2 Meat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 155

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