Recipe: Corn Chowder (low fat)

CORN CHOWDER

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

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, diced, 1/2-inch raw potatoes
2 tbsp chopped fresh parsley
1 cup water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 tbsp flour
2 cups low-fat (1%) 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 a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.

Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.

Add gradually to cooked vegetables and add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens.

Serve garnished with chopped fresh parsley.

Yield: 4 servings (serving size: 1 cup)
Each serving provides: Calories: 186, Total fat: 5 g, Saturated fat: 1 g, Cholesterol: 5 mg, Sodium: 205 mg