Corn Chowder

Source: National Heart, Lung & Blood Institute
Servings: 4 – 1 cup servings
1 Tbsp vegetable oilCorn Chowder
2 Tbsp finely diced celery
2 Tbsp finely diced onion
2 Tbsp finely diced green pepper
1 package frozen whole kernel corn (10 oz)
1 Cup peeled, diced, 1/2-inch raw potatoes
2 Tbsp chopped fresh parsley
1 Cup water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 Cup low-fat (1%) or skim milk

Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously. Add gradually to cooked vegetables and add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Per Serving: Calories 186, Total Fat 5g, Saturated Fat 1g, Cholesterol 5 mg, Sodium 205mg, Total Carbohydrate 3g, Dietary Fiber less than 1g, Protein 2g


Return to Directory