Soul Food · Authentic-ish Soul Food
Creamed Corn
163 kcal a serving, against 325 for the traditional version. That is 162 kcal off, or 50%, with 5.8g of protein. Serves 6. 35 minutes.
What the traditional version is
The original creamed corn simmers fresh corn off the cob with double cream, butter, a pinch of sugar and salt. The cream and butter are the base, giving a thick, luxurious texture that's as much about the dairy as the corn.
What changed, and what each change costs
Double cream for semi-skimmed milk
The cream brings the thick, velvety texture and heaps of richness, but it costs a lot in fat for not much protein. Semi-skimmed milk gives you a bit of roundness without all the baggage.
What it costs you. The sauce is runnier, and you lose that comforting cling to your fork. You won't fool anyone into thinking it's loaded with cream, because it clearly isn't.
Most of the butter for a small splash of olive oil
Butter does two things here: it softens the corn and adds flavour. Olive oil softens just as well, and if you use a good one, brings its own grassy thing. I save just a tiny bit of butter for finishing.
What it costs you. The classic buttery top-note is quieter, so if you're a butter obsessive, you'll feel that loss.
No thickeners, just pureeing half the corn
Cream thickens by sheer fat content, but pureed corn is starchy enough to give you a thickness without needing any cornflour or dairy. It keeps the corn flavour front and centre.
What it costs you. You lose that silky, pudding-like luxury, and it feels more like a vegetable dish than a sneak-in pudding. The texture is closer to a hearty soup than a custard.
No sugar
Modern sweetcorn is already sugary enough. Leave the spoon in the jar and let the corn speak for itself.
What it costs you. If you've got a sweet tooth, you'll miss the hint of dessert. Most people won't notice.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 325 | 163 |
| Protein | 5.6g | 5.8g |
| Fat | 23.6g | 5.7g |
| Saturated fat | 14.2g | 2g |
| Carbohydrate | 28.3g | 27.1g |
| Protein per 100 kcal | 1.7g | 3.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
If you live for that pudding-thick, creamy hug on your plate, the classic is still king. This version is lighter, fresher, and actually tastes of corn instead of just dairy. It's not the original, but it's a credible side that won't leave you plotting a lie-in after lunch. If you want a nostalgic spoonful of grandma's custard-sweet creamed corn, stop here and make the real thing. If you want a proper vegetable side with a nod to comfort, get blitzing.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.