Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
1 Tbsp
2 Tbsp
2 Tbsp
2 Tbsp
1 package (10 oz)
1 C
2 Tbsp
1 C
1/4 tsp
to taste
1/4 tsp
2 Tbsp
2 C
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vegetable oil
finely diced celery
finely diced onion
finely diced green pepper
frozen whole kernel corn
peeled, diced, 1/2-inch raw potatoes
chopped fresh parsley
water
salt
black pepper
paprika
flour
low-fat (1%) or skim milk
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Heat oil in medium saucepan.
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Add celery, onion, and green pepper and saute for 2 minutes.
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Add corn, potatoes, water, salt, pepper, and paprika.
Bring to a boil; reduce heat to medium; and cook, covered,
about 10 minutes or until potatoes are tender.
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Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
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Add gradually to cooked vegetables and add remaining milk.
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Cook, stirring constantly, until mixture comes to a boil and thickens.
Serve garnished with chopped fresh parsley.
Yield: 4 servings–Serving Size: 1 cup
Each serving provides:
Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg
Source:
National Heart, Lung, and Blood Institute
Please feel free to modify these recipes for any dietary needs or special diets.
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