10-Minute Corn Chowder

Preparation Time: 10 minutes
  • 1 tsp Oil
  • ½ Onion, chopped
  • 1 tsp Garlic, minced
  • 4 Tbsp All purpose flour
  • 3 cups Milk, nonfat
  • 2 tsp Mustard
  • ¼ tsp Thyme, dried
  • 2 cups Corn, frozen kernels
  • 4 Tbsp Cheddar cheese, shredded, reduced fat
  • Black pepper to taste
Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic until garden, about 2 minutes. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning. Divide into four bowls and top each with 1 tablespoon of shredded cheese.
Serves: 4
½ Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 210
Total Fat: 3g
Saturated Fat: 0.5g
% of Calories from Fat: 13%
% Calories from Sat Fat: 2%
Protein: 12g
Carbohydrates: 37g
Cholesterol: 5mg
Dietary Fiber: 3g
Sodium: 170mg
Each serving provides: An excellent source of vitamins B12 and D, phosphorous, iodine and calcium and a good source of vitamins B1, B2, and B12, selenium, potassium, magnesium and folate.

Recipe courtesy of Food and Health Communications, Inc.
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