Cooking at Home - Corn Chowder

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Wednesday, December 27, 2017

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

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, and 1/2-inch

2 Tbsp fresh parsley, chopped

1 cup water

1/4 tsp salt

black pepper to taste

1/4 tsp paprika

2 Tbsp flour

2 cups milk, fat-free or low-fat (1%)

Directions

1. Heat oil in medium saucepan.

2. Add celery, onion, and green pepper and sautA(c) 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. Pour 1/2 cup of milk into 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

Fiber: 4 g

Protein: 7 g

Carbohydrate: 31 g

Potassium: 455 mg