FoodReference.com - (Since 1999)
RECIPE SECTION - Over 10,000 Recipes

 

You are here > Home > Recipes

 

CULINARY SCHOOLS and
COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

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

 

 

Please feel free to link to any pages of FoodReference.com from your website.
For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2016
James T. Ehler and www.FoodReference.com unless otherwise noted.   All rights reserved.
You may copy and use portions of this website for non-commercial, personal use only.
Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.

  Home   |   About & Contact   |   Recipes Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  


 

FoodReference.com Logo

 

 

Popular Pages