Healthy Recipes

Corn Chowder
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Vegetable oil 1 tablespoon
Celery, finely diced 2 tablespoons
Onion, finely diced 2 tablespoons
Green pepper, finely diced 2 tablespoons
Frozen whole kernel corn 1 package (10 ounces)
Raw potatoes, peeled, diced in 1/2-inch pieces 1 cup
Fresh parsley, chopped 2 tablespoons
Water 1 cup
Salt ¼ teaspoon
Black pepper to taste
Paprika ¼ teaspoon
Flour 2 tablespoons
Lowfat or skim milk 2 cups


Directions
  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.

Nutrition Facts
Serving Size 1 cup
Calories 186
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 205 mg
Potassium 455 mg
Total Carbohydrate 31 g
Dietary Fiber 4 g
Protein 7 g
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April 2015

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