10 MINUTE CORN CHOWDER ALLI

Ingredients
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%