
2021-10-06_pict_recipe_10-minute_corn_chowder_-_usda.jpg

Makes: 4 servings
Try this quick, easy, and creamy corn soup when you're short on time.
Ingredients
- 1 teaspoon vegetable oil
- 1/2 onion (chopped)
- 1 teaspoon garlic (minced)
- 4 tablespoons flour (all purpose)
- 3 cups non-fat milk
- 2 teaspoons mustard
- 1/4 teaspoon thyme (dried)
- black pepper (to taste)
- 2 cups corn kernels (frozen)
- 4 tablespoons cheddar cheese, shredded reduced fat
Directions
- Heat a large non-stick skillet over medium-high heat. Add the oil and saute the onion and garlic until golden, about 2 minutes.
- Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
- Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.
- Divide into four bowls and top each with 1 tablespoon of shredded cheese.
Source: Cooking Demo II, Food and Health Communications, Inc.
Nutrition Information
Serving Size: 1 1/4 cup chowder, 1/4 of recipe (305g)
Nutrients |
Amount |
---|---|
Total Calories |
207 |
Total Fat |
4 g |
Saturated Fat |
1 g |
Cholesterol |
8 mg |
Sodium |
159 mg |
Carbohydrates |
34 g |
Dietary Fiber |
3 g |
Total Sugars |
14 g |
Added Sugars included |
0 g |
Protein |
12 g |
Vitamin D |
2 mcg |
Calcium |
299 mg |
Iron |
1 mg |
Potassium |
506 mg |