Corn Chowder

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 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk


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 boil,
then reduce heat to medium. Cook covered for about 10 minutes
or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting
lid. Add flour and shake
vigorously.
4. Gradually add milk-flour mixture
to cooked vegetables. Then add
remaining milk.
5. Cook, stirring constantly, until
mixture comes to boil and thickens.
Serve garnished with chopped, fresh
parsley.


Here’s a creamy
chowder without
the cream—or fat.


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
Total fiber: 4 g
Protein: 7 g
Carbohydrates: 31 g
Potassium: 455 mg