Corn Chowder (lacto)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy | Dec., Fatfree, Lowfat, Prodigy, Soups | 4 | Servings | |
INGREDIENTS
| 2 | T | Celery, finely chopped |
| 2 | T | Onions, finely chopped |
| 2 | T | Green bell peppers, finely c |
| 10 | oz | Frozen whole kernel corn |
| 1 | c | Peeled, diced potatoes |
| 2 | T | Chopped fresh parsley |
| 1 | c | Water |
| 1/4 | t | Salt |
| 1/8 | t | Fresh ground black pepper |
| 1/4 | t | Paprika |
| 2 | T | Flour |
| 2 | c | Evaporated skim milk |
| 2 | c | 1% lowfat milk, or skim milk |
INSTRUCTIONS
Altered from original recipe to reduce fat %. Add a mixed green salad, whole grain bread plus a fruit for a satisfying supper. . . Put celery, onion, and green pepper in a pan sprayed with Pam 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. Nutrition (per serving): 274 calories Total Fat 2 g (7% of calories) Source: National Heart, Lung and Blood Institute : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 119
Calories From Fat: 5
Total Fat: <1g
Cholesterol: 0mg
Sodium: 328.8mg
Potassium: 448.5mg
Carbohydrates: 27.2g
Fiber: 3.4g
Sugar: 3.1g
Protein: 3.6g