Heart Healthy Corn Chowder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 tbsp - Vegetable Oil4 tbsp - Celer,y finely diced4 tbsp - Onion, finely diced4 tbsp - Green Peppers, finely diced20 oz. - Frozen whole kernal corn2 Cups - Raw potatoes, peeled and diced in 1/2 pieces4 tbsp - Fresh or dried Parsley2 cups - WaterSalt, or Garlic Salt and Pepper to taste1/2 tsp - Paprika4 tbsp - flour4 cups - Lowfat or Skim Milk1 can - White Beans ( drained and rinsed for less sodium)
1.) Heat oil in medium saucepan. Saute' celery,onion,and green pepper for 2 mins.
2.) Add corn,potatoes water, beans, paprika and salt and pepper to taste, ( only added pepper and a touch of garlic salt). Bring to a boil, then reduce to medium heat. Cook covered for 10 mins, or until potatoes are fork tender.
3.) Place 1/2 cup of the milk in a jar add (4 TBLS) flour and shake.
4.) Grdually add milk mixtured to cooked veggies, then add remaining milk and stir.
5.) Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with parsley.
Serving Size: 8.. 1cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user TINKR57.
2.) Add corn,potatoes water, beans, paprika and salt and pepper to taste, ( only added pepper and a touch of garlic salt). Bring to a boil, then reduce to medium heat. Cook covered for 10 mins, or until potatoes are fork tender.
3.) Place 1/2 cup of the milk in a jar add (4 TBLS) flour and shake.
4.) Grdually add milk mixtured to cooked veggies, then add remaining milk and stir.
5.) Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with parsley.
Serving Size: 8.. 1cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user TINKR57.
Nutritional Info Amount Per Serving
- Calories: 284.6
- Total Fat: 4.8 g
- Cholesterol: 6.1 mg
- Sodium: 301.3 mg
- Total Carbs: 50.6 g
- Dietary Fiber: 8.5 g
- Protein: 14.0 g
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