Corn Chowder
Serve with low-fat crackers or baked tortilla chips.
| Servings: 8 | |
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1 medium onion, chopped • 1 medium green bell pepper, chopped • 1-14.5 ounce can fat-free chicken broth • 2 large potatoes, cubed • 1 serrano pepper, seeded and chopped • 2 teaspoons Dijon mustard • 1/2 teaspoon salt • 1/2 teaspoon paprika • 3 cups frozen corn • 4 green onions, chopped • 3 cups skim milk • 1/4 cup all-purpose flour • freshly ground black pepper to taste |
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In a large nonstick saucepan, sauté onion and green pepper in a small amount of broth until tender. Add remaining broth and potatoes. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until potatoes are almost tender. Stir in serrano pepper, mustard, salt, and paprika . Add corn, green onions and 2-1/2 cups of the skim milk. Bring to a boil. Combine flour and remaining milk until smooth; gradually add to soup. Bring to a boil. Cook and stir for 2 minutes or until thickened. Garnish with fresh ground black pepper.
Per Serving: 249 Calories
4g Fat (13.7% calories from fat)
28g Protein
30g Carbohydrate
6g Dietary Fiber
44mg Cholesterol
753mg Sodium
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