HEALTHY CORN CHOWDER
Here’s a creamy chowder without the cream—or fat. Yield: 4 servings
1 Tbsp vegetable oil 2 Tbsp celery, finely diced 2 Tbsp onion, finely diced 2 Tbsp green pepper, finely diced 1 package (10 oz) frozen whole kernel corn 1 C raw potatoes, peeled, diced in 1/2-inch pieces 2 Tbsp fresh parsley, chopped 1 C water 1/4 tsp salt to taste black pepper 1/4 tsp paprika 2 Tbsp flour 2 C lowfat or skim milk
1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake vigorously.
4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.
5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.
Serving size: 1 cup - Each serving provides: Calories: 186 Total fat: 5 g Saturated fat: 1 g Cholesterol: 5 mg Sodium: 205 mg Total fiber: 4 g Protein: 7 g Carbohydrates: 31 g Potassium: 455 mg
National Institutes of Health - www.nih.gov/ Keep the Beat: Heart Healthy Recipes National Heart, Lung, and Blood Institute
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