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Corn Chowder

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

Recipe Source: Stay Young At Heart

Ingredients

1 Tbsp vegetable oil

2 Tbsp finely diced celery

2 Tbsp finely diced onion

2 Tbsp finely diced green pepper

1 package (10 oz) frozen whole-kernel corn

1 C peeled, diced, raw potatoes, cut into ½-inch squares

1 C water

¼ tsp salt

Ground black pepper, to taste

¼ tsp paprika

2 C low-fat (1 percent) or skim milk, divided

2 Tbsp flour

2 Tbsp chopped fresh parsley

calories 186
Total fat 5 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 205 mg
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Heat oil in a medium-sized sauté pan.

  • 2
    Add celery, onion, and green pepper and sauté for 2 minutes.

  • 3
    Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, for about 10 minutes or until potatoes are tender.

  • 4
    Place ½ cup milk in a jar with a tight-fitting lid. Add flour, close lid, and shake vigorously.

  • 5
    Add mixture gradually to cooked vegetables, and then add remaining milk.

  • 6
    Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

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