Corn Chowder

Corn Chowder
Recommended by National Heart, Lung, and Blood Institute

1 Tbsp. vegetable oil
2 Tbsp. finely diced celery
2 Tbsp. finely diced onion
2 Tbsp. finely diced green pepper
1 10-oz. package frozen whole kernel corn
1 cup peeled raw potatoes, diced into 1/2-inch blocks
2 Tbsp. chopped fresh parsley
1 cup water
1/4 cup salt
Black pepper, to taste
1/4 tsp. paprika
2 Tbsp. flour (whole wheat preferred)
2 cups low-fat (1%) or nonfat milk

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 a boil. Reduce heat to medium and cover. Simmer for about 10 minutes or until potatoes are tender. Place 1/2 cup milk into a jar with a tight-fitting lid. Add flour and shake vigorously. Gradually add the flour and water mixture to cooked vegetables and add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Serves 4.

Preparation Time: 5 minutesCooking Time: 25 minutes

Nutritional Information: (per serving)

Calories: 186
Sodium: 205 mg
Cholesterol: 5 mg
Carbs: n/a
Fat Total: 5 g
Saturated Fat: 1 g