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Recipe for Health: Corn Chowder

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. onions, finely diced

  • 2 tbsp. green pepper, finely diced

  • 10 oz. package frozen, whole-kernel corn

  • 1 cup raw potatoes, peeled and diced into ½-inch cubes

  • 1 cup water

  • ¼ tsp. salt

  • black pepper to taste

  • ¼ tsp. paprika

  • 2 cups low-fat or skim milk

  • 2 tbsp. flour

  • 2 tbsp. fresh parsley, chopped

Directions

  1. Heat oil in medium saucepan.

  2. Add celery, onion, and green pepper. Sauté for two minutes.

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

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

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

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

Per Serving

Serves four; serving size is 1 cup. Each serving provides:

  • Calories           186

  • Total fat          5 g

  • Saturated fat   1 g

  • Cholesterol      5 mg

  • Sodium            205 mg

Source: National Heart, Lung, and Blood Institute/National Institutes of Health