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Corn Chowder

Corn Chowder

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INGREDIENTS:
 
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 cup raw potatoes, peeled, diced into ½-inch pieces
1 cup water
¼ tsp salt
Black pepper to taste
¼ tsp paprika
2 Tbsp flour
2 cups low-fat or skim milk
2 Tbsp fresh parsley, chopped

DIRECTIONS:

  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 a boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
  3. Place flour and ½ cup of milk in jar with tight-fitting lid and shake vigorously.
  4. Gradually add the milk-flour mixture to the cooked vegetables, then add remaining milk.
  5. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped, fresh parsley.

Serves 4 (Serving size: 1 cup)

Nutritional information: 186 calories; 5g fat; 1g saturated fat; 5mg cholesterol; 205mg sodium; 4g fiber; 7g protein; 31g carbohydrates; 455mg potassium