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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 -
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute



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