Corn Chowder

Corn Chowder

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

dish.

CAL/SERV :

186

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

40 MINS

INGREDIENTS
  • 1 Tbsp vegetable oil
  • 2 Tbsp finely diced celery
  • 2 Tbsp finely diced onion
  • 2 Tbsp finely diced green pepper
  • 1 package (10 oz) frozen whole- kernel corn
  • 1 C peeled, diced, raw potatoes, cut into ½-inch squares
  • 1 C water
  • ¼ tsp salt
  • Ground black pepper, to taste
  • ¼ tsp paprika
  • 2 C low-fat (1 percent) or skim milk, divided
  • 2 Tbsp flour
  • 2 Tbsp chopped fresh parsley

INSTRUCTIONS
  1. Heat oil in a medium-sized sauté pan.
  2. Add celery, onion, and green pepper and sauté for 2 minutes.
  3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, for about 10 minutes or until potatoes are tender.
  4. Place ½ cup milk in a jar with a tight-fitting lid. Add flour, close lid, and shake vigorously.
  5. Add mixture gradually to cooked vegetables, and then add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Nutrition (per serving):

Calories 186, Total fat 5 g, Saturated fat 1 g, Cholesterol 5 mg, Sodium 205 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute