Corn Chowder
Adapted from the National Heart, Lung, and Blood Institutes of Health, US Department of Health and Human Services
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 |
Ingredients and Preparation TOP
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
- Heat oil in medium saucepan. Add celery, onion, and green pepper,
and sauté for 2 minutes.
- 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.
- Place 1/2 cup of milk in jar with tightfitting
lid. Add flour and shake
vigorously.
- Gradually add milk-flour mixture
to cooked vegetables. Then add
remaining milk.
- Cook, stirring constantly, until
mixture comes to boil and thickens.
Serve garnished with chopped, fresh
parsley.