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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%)

Yield: Makes 4 servings. Serving size: 1 cup.

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.

Total Preparation & Cooking Time: 60 min. (15 Prep, 45 Cook)

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