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 |
Servings and Times
| 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
- 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.
