Low-Fat Corn Chowder

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

Ingredients

  • 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.

Nutritional Information
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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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm.