Corn Chowder
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INGREDIENTS 1/4 cup chopped green onion
1/4 teaspoon vegetable oil
1-1/4 cups chicken broth, fat removed
1 cup low-fat milk
3/4 pound potatoes, peeled and cut into 1/2-inch cubes, 2 cups
1 (10-ounce) package frozen corn kernels
2 tablespoons instant nonfat dry milk powder
1/8 teaspoon dry mustard
Salt and freshly ground black pepper, to tasteSauté the green onion in the oil in a nonstick saucepan for 2 minutes. Add the broth, milk and potatoes, and simmer until the potatoes are tender, about 12 minutes. Add the corn and cook for 1 minute.
Purée 1 cup of the chowder in the container of a food processor. Return the purée to the saucepan. Stir in the milk powder, mustard, salt, and pepper. Heat the chowder gently to serving temperature.
Makes 4 servings
NUTRIENT VALUE PER SERVING - 168 calories, 7 g protein, 2 g fat, 33 g carbohydrate, 397 mg sodium, 3 mg cholesterol