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Name: French Gulch Corn Casserole
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 8
Cuisine: French
Ingredients: 1/3 c Tomatoes,peeled,seeded and; 1 md Red bell pepper,stemmed,; 2 tb Butter or margarine; 1/2 c Sharp cheddar or jack; 3/4 c Onion minced; 2 cn Cream-style corn; 2 tb Water; 2 tb Cornstarch,blended with; 1 tb Fresh Cilantro chopped

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INGREDIENTS

1/3 c Tomatoes,peeled,seeded and
1 md Red bell pepper,stemmed,
2 tb Butter or margarine
1/2 c Sharp cheddar or jack
3/4 c Onion ; minced
2 cn Cream-style corn
2 tb Water
2 tb Cornstarch,blended with
1 tb Fresh Cilantro ; chopped

Servings

INSTRUCTIONS

Uneasy sit the haunches of those constrained to ride the fluttery windup planes that carry travelers beyond the hub airports to land - or rather, skip and frolic ~ on gopher-pocked grassy fields. Most of these nervous passengers merely bite their nails; the tough-minded struggle to get some work done, take notes, or make plans. Dr. Gary Fauskin prefers to devise recipes, and his French Gulch Corn Casserole is the happy result of his self-adminstered in-flight psycho-therapy. On a recent trip from San Jose to Redding en route to French Gulch, he warded off apprehension by considering the inadequacies of existing corn casseroles and planning improvements. This is his winning formula. ======================================================= ============== ==== Melt butter in a 10-12" frying pan over medium-high heat. Add onion and bell pepper; stir often until vegetables are limp, 5-8 minutes. Remove from heat and mix in corn, cilantro, tomatoes, cornstarch mixture, and salt and pepper to taste. Scrape mixture into a shallow 1-1/2 quart casserole; sprinkle with cheese. Bake in a 350F. oven until bubbling around edges, 30-40 minutes. Per serving: 159 calories; 4.2 grams protein; 5.8 grams fat; (3.4 grams saturated fat); 26 grams carbohydrates; 418 milligrams sodium; 15 milligrams cholesterol. ~ Dr. Gary Fauskin, El Cajon, California

NOTES

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French Gulch Corn Casserole

1/3 c Tomatoes,peeled,seeded and
1 md Red bell pepper,stemmed,
2 tb Butter or margarine
1/2 c Sharp cheddar or jack
3/4 c Onion minced
2 cn Cream-style corn
2 tb Water
2 tb Cornstarch,blended with
1 tb Fresh Cilantro chopped

Uneasy sit the haunches of those constrained to ride the fluttery windup  planes that carry travelers beyond the hub airports to land - or rather,  skip and frolic ~ on gopher-pocked grassy fields. Most of these nervous  passengers merely bite their nails; the tough-minded struggle to get some  work done, take notes, or make plans.    Dr. Gary Fauskin prefers to devise recipes, and his French Gulch Corn  Casserole is the happy result of his self-adminstered in-flight  psycho-therapy.    On a recent trip from San Jose to Redding en route to French Gulch, he  warded off apprehension by considering the inadequacies of existing corn  casseroles and planning improvements. This is his winning formula.    ======================================================= ============== ====    Melt butter in a 10-12" frying pan over medium-high heat. Add onion and  bell pepper; stir often until vegetables are limp, 5-8 minutes. Remove    from heat and mix in corn, cilantro, tomatoes, cornstarch mixture, and salt  and pepper to taste.    Scrape mixture into a shallow 1-1/2 quart casserole; sprinkle with cheese.  Bake in a 350F. oven until bubbling around edges, 30-40 minutes.    Per serving: 159 calories; 4.2 grams protein; 5.8 grams fat; (3.4 grams  saturated fat); 26 grams carbohydrates; 418 milligrams sodium; 15  milligrams cholesterol.    ~ Dr. Gary Fauskin, El Cajon, California

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Nutrition

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Serving Size: 1 Serving (136g)
Recipe Makes: 8 Servings

Calories: 139
Calories from Fat: 56 (40%)

Amt Per Serving		% DV

	Total Fat 6.2g	8 %
	Saturated Fat 2g	10 %
	Monounsaturated Fat 2.4g
	Polyunsanturated Fat 1.5g
Cholesterol 6.2mg		2 %
Sodium 6.9mg		0 %
Potassium 182.6mg		5 %
Total Carbohydrate 22.3g		7 %
	Dietary Fiber 1.6g	6 %
	Sugars, other 20.8g
Protein 2.3g		3 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 139

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