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HEARTY CORN CHOWDER

Yield: 4 servings
Serving Size: 1 cup


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

    1 Tbsp vegetable oil
    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 C peeled, diced, 1/2-inch raw potatoes
    2 Tbsp chopped fresh parsley
    1 C water
    1/4 tsp salt
    to taste black pepper
    1/4 tsp paprika
    2 Tbsp flour
    2 C low-fat (1%) or skim milk


Heat oil in medium saucepan.

Add celery, onion, and green pepper and saute 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.

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 - hin.nhlbi.nih.gov
 

 

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