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Corn Chowder


  • 1 Tbsp. vegetable oil
  • 2 Tbsp. celery, finely diced
  • 2 Tbsp. onion, finely diced
  • 2 Tbsp. green pepper, finely diced
  • 1 package (10 oz.) frozen whole kernel corn
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  • 1 cup raw potatoes, peeled, diced in 1/2 inch pieces
  • 2 Tbsp. fresh parsley, chopped
  • 1 cup water
  • 1/4 tsp. salt
  • Black pepper to taste
  • 1/4 tsp. paprika
  • 2 Tbsp. flour
  • 2 cups low fat or skim milk


Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes. Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, and then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender. Place 1/2 cup of milk in jar with tight fitting lid. Add flour and shake vigorously. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk. Cook, stirring constantly, until mixture comes to boil and thickens. Server garnished with chopped, fresh parsley.

Yield: 4 servings. Serving Size: 1 Cup. Each serving provides: Calories: 186, Saturated fat: 1 g, Cholesterol: 5 mg, Sodium: 205 mg, Total fat: 5 g, Total fiber: 4 g, Protein: 7 g, Carbohydrates: 31 g, Potassium: 455 mg

This recipe has been provided courtesy of the Department of Health and Human Services.


Corn Chowder

The healthiest chowder recipe is this one because it doesn't have bacon as one of the ingredients. When I get a chance I'll have to make it. (10/09/2008)



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