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    Corn Rarebit

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    Serves 4
    *Freezes Well

    List of Ingredients

    • 1/2 cup chopped green bell pepper
    • 1/2 cup chopped onion
    • 1 cup Healthy Request Tomato Juice or any reduced-sodium tomato juice
    • 1 tablespoon all-purpose flour
    • 1/2 teaspoon JO's Chili Seasoning
    • 1 cup fresh or frozen whole-kernel corn, thawed
    • 3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
    • 1/4 cup (1 ounce) sliced ripe olives
    • 2 English muffins, split and toasted


    1. In a medium saucepan sprayed with butter-flavored cooking spray, saute green pepper and onion. In a covered jar, combine tomato juice, flour, and JO's Chili Seasoning. Shake well to blend. Pour tomato juice mixture into vegetable mixture. Add corn. Mix well to combine. Cook over medium heat until mixture thickens, stirring constantly. Lower heat. Stir in Cheddar cheese and olives. Continue cooking until cheese melts, stirring constantly. For each serving, place an English muffin half on a plate and spoon about 1/2 cup sauce over top.

    Final Comments

    1. Substitute any reputable brand for JO's Chili Seasoning.
    2. Thaw corn by placing in a colander and rinsing under hot water for one minute.

    Each serving equals:
    HE: 1 1/2 Bread, 1 Protein, 1 Vegetable, 1/4 Fat, 8 Optional Calories
    201 Calories, 5gm Fat, 10gm Protein, 29gm Carbohydrate,
    422mg Sodium, 207mg Calcium, 3gm Fiber
    DIABETIC: 1 1/2 Starch, 1 Meat, 1 Vegetable

    "Corn... On & Off the Cob Cookbooklet, page 59."




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