Corn Chowder

• 1 tablespoon of vegetable oil
• 2 tablespoons of finely diced celery
• 2 tablespoons of finely diced onion
• 2 tablespoons of finely diced green pepper
• 1 package or 10 oz. of frozen whole kernel corn
• 1 cup of peeled and diced ½ inch raw potatoes
• 2 tablespoons chopped fresh parsley
• 1 cup of water
• ¼ teaspoon of salt
• ¼ teaspoon paprika
• 2 tablespoons of flour
• 2 cups of low-fat (1%) or skim milk
• Black pepper to taste

To prepare

1. Heat vegetable oil in medium saucepan.
2. Add the celery, onion and green peppers and sauté for 2 minutes.
3. Then add the corn, potatoes, water, salt, pepper, and paprika. Bring this mixture to a boil, then reduce heat to medium and cook covered about 10-minutes or until the potatoes are tender.
4. Place a ½ of cup of milk and flour in jar and then shake well.
5. Add this mixture gradually to cook vegetables and then add the remaining milk.
6. Cook, stirring often, until the mixture comes to a boil and thickens.
7. Serve garnished with chopped fresh parsley.

This dish will yield 4 servings, which is 1 cup.

Nutritional Information per serving:
186 calories
5 grams of total fat
1 gram of saturated fat
5 mg of cholesterol
205 mg of sodium

Recipes found at www.nhlbi.nih.gov/health/public/heart/other/syah/index.htm