Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
- 1 tablespoon vegetable oil
- 2 tablespoons celery, finely diced
- 2 tablespoons onion, finely diced
- 2 tablespoons green pepper, finely diced
- 10 ounces frozen whole kernel corn
- 1 cup raw potatoes, peeled, diced, and 1/2-inch
- 1 cup water
- 1/4 teaspoon salt
- Black pepper to taste
- 1/4 teaspoon paprika
- 2 cups milk, fat-free or low-fat (1 percent)
- 2 tablespoons flour
- 2 tablespoons fresh parsley, chopped
Heat oil in medium saucepan. Add celery, onion and green pepper and sauté for two 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. Pour 1/2 cup of milk into 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.
Makes 4 servings.
Serving size: 1/4 of recipe. 186 calories, 31 grams carbohydrates, 5 grams total fat, 5 milligrams cholesterol, 1 gram saturated fat, 4 grams dietary fiber, 205 milligrams sodium, 7 grams protein.
Recipe courtesy of the Centers for Disease Control and Prevention.
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