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Corn Chowder

Soup, Stew, and Chowder Recipes from AlansKitchen.comHere's a creamy chowder without the cream or fat.

Makes: 4 servings (1 cup)

Ingredients:

  •    1  Tablespoon vegetable oil
  •    2  Tablespoon celery, finely diced
  •    2  Tablespoon onion, finely diced
  •    2  Tablespoon green pepper, finely diced
  •    1  package (10 ounce) frozen whole kernel corn
  •    1  cup raw potatoes, peeled, diced in 1/2-inch pieces
  •    2  Tablespoon fresh parsley, chopped
  •    1  cup water
  • 1/4  teaspoon salt
  •        black pepper (to taste)
  • 1/4  teaspoon paprika
  •    2  Tablespoon flour
  •    2  cups lowfat or skim milk

Directions:

  1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and saut� 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 tight fitting 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.

  6. Serve garnished with chopped, fresh parsley.

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

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