1 teaspoon extra virgin olive oil
1/2 cup onions, chopped
1 teaspoon garlic, chopped
3 cups milk, fat-free
1/4 cup flour, all-purpose
2 teaspoons mustard, yellow
1/4 teaspoon thyme, ground
1/4 teaspoon black pepper
2 cups corn, yellow, frozen
1/4 cup cheddar cheese, low-fat
Preparation
Heat a large non-stick skillet over medium high heat. Add the oil and saut&3233; the onion and garlic until golden, about 2 minutes.
Place the milk, flour, 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, about 3 minutes. Stir frequently to keep the mixture from burning.
Divide chowder into four serving bowls and top each with 1 tablespoon of shredded cheese. Serve immediately.
Nutritional Information
| Calories | 190 |
| Calories from Fat | 25 |
| Total Fat | 2.5 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 5 mg |
| Sodium | 150 mg |
| Total Carbohydrate | 34 g |
| Dietary Fiber | 3 g |
| Sugars | 13 g |
| Protein | 12 g |
| Vitamin A | 10% |
| Vitamin C | 10% |
| Calcium | 25% |
| Iron | 6% |
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