corn chowder

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Corn Chowder Recipe


Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp
2 Tbsp
2 Tbsp
2 Tbsp
1 package (10 oz)
1 C
2 Tbsp
1 C
1/4 tsp
to taste
1/4 tsp
2 Tbsp
2 C
vegetable oil
finely diced celery
finely diced onion
finely diced green pepper
frozen whole kernel corn
peeled, diced, 1/2-inch raw potatoes
chopped fresh parsley
water
salt
black pepper
paprika
flour
low-fat (1%) or skim milk
 


  1. Heat oil in medium saucepan.
  2. Add celery, onion, and green pepper and saute for 2 minutes.
  3. 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.
  4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
  5. Add gradually to cooked vegetables and add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.


Yield: 4 servings--Serving Size: 1 cup

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg

Source:
National Heart, Lung, and Blood Institute


Please feel free to modify these recipes for any dietary needs or special diets.

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