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Corn Chowder 

8 servings

  • 2 pounds white potatoes, medium diced
  • 1 qt water
  • 1 bay leaf
  • 3/4 pound onion, finely diced
  • 3 Tablespoons Vegetable Broth
  • 1 finely diced green bell pepper
  • 2 teaspoons cumin, seeds
  • 4 finely diced celery stalks
  • 3 Tablespoons flour
  • 1/2 teaspoon sage
  • 1/2 teaspoon white pepper
  • 2 cups 1% lowfat milk
  • 1 pound frozen corn
  •    finely chopped fresh parsley
  • 1 teaspoon salt

Boil potatoes until just tender in one quart of water with bay leaf. Saute onions, peppers, celery and cumin in butter until onions are transparent. Add sage, pepper and flour to the onion mixture with some of the potato water and stir to make a paste. Add the potatoes and the rest of the potato water and heat. Finally, add the milk and the corn. Heat thoroughly and garnish with parsley.

 
Nutrition Facts
Amount Per Serving: Calories 238 - Calories from Fat 12
Percent Total Calories From: Fat 5%, Protein 12%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 1g, Cholesterol 2mg, Sodium 398mg, Total Carbohydrate 49g, Dietary Fiber 2g, Protein 7g, Vitamin A 384 units, Vitamin C 35 units, Calcium 0 units, Iron 2 units

Bon appetit!

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276 N El Camino Real #6, Oceanside, CA 92058
Phone (760) 433-0300  |  Fax: (760) 433-0304
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