This corn chowder recipe makes a creamy chowder without the cream or the fat that normally goes with it. Potatoes lend a thick texture while celery, onions and parsley add plenty of flavor and nutrition.
1 tablespoon vegetable oil
2 tablespoons celery, finely diced
2 tablespoons onion, finely diced
2 tablespoons green pepper, finely diced
1 10-ounce package frozen whole kernel corn
1 cup raw potatoes, peeled, diced in 1/2-inch pieces
2 tablespoons fresh parsley, chopped
1 cup water
1/4 teaspoon salt
Black pepper to taste
1/4 teaspoon paprika
2 tablespoons flour
2 cups low fat or skim milk
Heat oil in medium saucepan. Add celery, onion, and green pepper, and saute 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 tight fitting lid. Add flour and shake vigorously.
Gradually add milk and 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.
Recipe makes 4 servings.
Serving size: 1 cup
Calories: 186; Total Fat: 5g; Saturated Fat: 1g; Cholesterol: 5mg; Sodium: 205mg; Carbohydrates: 31g Protein: 7g; Fiber: 4g
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