Ten Minute Corn Chowder
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Ingredients
- 1 teaspoon vegetable oil (or oil of your choice)
- 1/2 medium onion (chopped)
- 1 teaspoon garlic (minced)
- 4 tablespoons flour
- 3 cups non-fat milk
- 2 teaspoons mustard
- 1/4 teaspoon thyme (dried)
- black pepper (to taste)
- 2 cups corn kernels (frozen)
- 4 tablespoons cheddar cheese (shredded, reduced fat - divided)
Instructions
- Wash hands with soap and water.
- Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
- Meanwhile, place the flour, milk, mustard, and seasonings in a small bowl and mix well.
- 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.
- Divide into four bowls and top each with 1 tablespoon of shredded cheese.
Nutrition
| Calories | 207 |
|---|---|
| Protein | 12 g |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 8 mg |
| Sodium | 159 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Cooking Demo II Food and Health Communications, Inc.