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Corn Chowder
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

  1. Heat oil in medium saucepan.
  2. Add celery, onion, and green pepper and saute for 2 minutes.
  3. 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.
  4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
  5. Add gradually to cooked vegetables and add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Yield: 4 servings--Serving Size: 1 cup Each serving provides:

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

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