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Corn Chowder(C) (Lacto)Recipe : Corn Chowder(C) (Lacto)
Procedure :
2 tb Celery -- finely chopped 2 tb Onions -- finely chopped 2 tb Green bell peppers -- finely c 10 oz Frozen whole kernel corn 1 c Peeled -- diced potatoes 2 tb Chopped fresh parsley 1 c Water 1/4 ts Salt 1/8 ts Fresh ground black pepper 1/4 ts Paprika 2 tb Flour 2 c Evaporated skim milk 2 c 1% lowfat milk -- or skim milk Altered from original recipe to reduce fat %. Add a mixed green salad, whole grain bread plus a fruit for a satisfying supper. . . Put celery, onion, and green pepper in a pan sprayed with Pam and saute for 2 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. Place 1/2 cup milk in 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. Nutrition (per serving): 274 calories Total Fat 2 g (7% of calories) Source: National Heart, Lung and Blood Institute : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80? |
