Potato Corn Chowder
| Nutrition Information | |
| Calories: | 289 |
| Total Fat: | 2g |
| Saturated Fat: | 1g |
| Trans Fat: | 0g |
| Cholesterol: | 9mg |
| Sodium: | 189mg |
| Carbohydrates: | 54g |
| Dietary Fiber: | 4g |
| Sugars: | 5.7g |
| Protein: | 16g |
| Vitamin A: | 95.3iu (1%) |
| Vitamin C: | 25.8mg (43%) |
| Calcium: | 108mg (10%) |
| Iron: | 1.4mg (7%) |
Vegetable cooking spray (or 1 tsp. oil)
½ onion chopped
1 clove garlic minced
2 cups frozen corn
5 tbsp all purpose flour
4 cups skim milk
2 tsp mustard
¼ tsp dried thyme
Black pepper to taste
3 cups diced potato (peeled first)
5 tbsp shredded reduced fat cheddar cheese
Lightly spray a large nonstick skillet with vegetable oil cooking spray and heat over medium-high. Sauté the onion and garlic until golden brown, about 2-3 minutes. Meanwhile, place the milk, flour, mustard and seasonings in a small bowl and mix well until the mixture comes to a boil and thickens. Reduce the heat to simmer and cook until the potatoes are tender, around 10-15 minutes. Stir frequently to keep the mixture from burning. Divide into four bowls and top each with 1 tablespoon of shredded cheese. We suggest serving this soup with a spinach salad and your favorite fat-free dressing.
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