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Microwave Potato Corn Chowder

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Microwave Potato Corn Chowder
En Español

Fivestar Rating
(34 votes)
Recipe Total Cost
  • Makes: 4 servings

Make this tasty soup in your microwave in minutes.  Enjoy it with a fresh salad and a side of fruit for a light meal.  

Ingredients

  • 1/4 cup margarine (or butter)
  • 1/4 cup flour (all purpose)
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups milk, 1%
  • 2 potatoes (peeled and diced)
  • 1 can corn (16 ounce, drained)

Directions

1. Melt margarine in glass bowl on HIGH for 30 to 50 seconds.

2. Stir in flour, salt and pepper until smooth.

3. Blend milk into flour-margarine mixture.

4. Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside

5. In a separate microwave safe bowl, cook 2 potatoes in 1 cup water. When potatoes are done add potatoes and cooking water to
white sauce.

6. Stir in 1-16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.

Notes

Shredded cheese, crumbled bacon, chopped ham or onion may be added. Add clams for clam chowder.

Source: Montana State University Extension Service, Montana Extension Nutrition Education Program
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Nutrition Information

Serving Size: 1/4 of recipe (372g)
Nutrients Amount
Total Calories 348
Total Fat 14 g
Saturated Fat 3 g
Cholesterol 6 mg
Sodium 500 mg
Carbohydrates 50 g
Dietary Fiber 5 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 2 mcg
Calcium 172 mg
Iron 2 mg
Potassium 792 mg
N/A - data is not available
Nutrients Amount
Total Calories 348
Total Fat 14 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 4 g
Linoleic Acid 4 g
α-Linolenic Acid 0.8 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 6 mg
Carbohydrates 50 g
Dietary Fiber 5 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 172 mg
Potassium 792 mg
Sodium 500 mg
Copper 188 mcg
Iron 2 mg
Magnesium 54 mg
Phosphorus 237 mg
Selenium 8 mcg
Zinc 1 mg
Vitamins
Vitamin A 189 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.6 mcg
Vitamin C 23 mg
Vitamin D 2 mcg
Vitamin E 2 mg
Vitamin K 15 mcg
Folate 82 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 55 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Grains
1/2 ounces
Dairy
1/2 cups
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