SKIM MILK CORN CHOWDER
Makes 6 servings.
Ingredients
~ 2 pounds white potatoes, diced
~ 1 bay leaf
~ 3 tsp. margarine
~ 3 med onions, chopped
~ 4 celery ribs, chopped
~ 2 tsp. cumin seeds
~ 3 Tbsp. all-purpose flour
~ 1/2 tsp. dried sage, crushed
~ 1/2 tsp. white pepper
~ 2 cups skim milk (1%)
~ 1 1/3 cups cooked fresh or frozen whole kernel corn
Directions
In large saucepan, combine potatoes, bay leaf, and 4 cups of water; bring to boil.
Cook covered 15 minutes or until potatoes are tender.
Discard bay leaf.
Drain potatoes reserving liquid.
Set aside.
In same saucepan, melt margarine.
Add next three ingredients; cook until onions are tender.
Stir in flour, sage, and white pepper.
Stir in enough reserved potato liquid to make a paste.
Stir in remaining potato liquid and potatoes.
Heat.
Stir in milk and corn; heat through.
If desired, top with snipped parsley and red pepper slices.
Nutritional analysis per serving: Calories 248, Total Fat 3g, Saturated Fat 0.5 g, Cholesterol 1g, sodium 106mg, Carbohydrates 50g, Fiber 6g, Protein 9g. Protein 14 %, Carbohydrates 77 %, Fat 9 %.
The National 5 A Day Program - www.5aday.gov
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