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Ten Minute Corn Chowder

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Ten Minute Corn Chowder
En Español

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  • Makes: 4 servings

Try this quick, easy, and creamy corn soup when you're short on time.

Ingredients

  • 1 teaspoon vegetable oil
  • 1/2 onion (chopped)
  • 1 teaspoon garlic (minced)
  • 4 tablespoon flour (all purpose)
  • 3 cup non-fat milk
  • 2 teaspoon mustard
  • 1/4 teaspoon thyme (dried)
  • black pepper (to taste)
  • 2 cup corn kernels (frozen)
  • 4 tablespoon cheddar cheese, shredded reduced fat

Directions

1. Heat a large non-stick skillet over medium-high heat. Add the oil and saute the onion and garlic until golden, about 2 minutes.

2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.

3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.

4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Notes

Learn more about:

Source: Food and Health Communications, Inc.,
Cooking Demo II, p.56

Nutrition Information

Serving Size: 1 1/4 cup chowder, 1/4 of recipe (305g)
Nutrients Amount
Calories 207
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 8 mg
Sodium 159 mg
Total Carbohydrate 34 g
Dietary Fiber 3 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 2 mcg
Calcium 299 mg
Iron 1 mg
Potassium 506 mg
N/A - data is not available
Nutrients Amount
Calories 207
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 8 mg
Total Carbohydrate 34 g
Dietary Fiber 3 g
Total Sugars 14 g
Added Sugars 0 g
Protein 12 g
Minerals
Calcium 299 mg
Potassium 506 mg
Sodium 159 mg
Copper 87 mcg
Iron 1 mg
Magnesium 49 mg
Phosphorus 306 mg
Selenium 11 mcg
Zinc 2 mg
Vitamins
Vitamin A 134 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 6 mg
Vitamin D 2 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 55 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 56 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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