Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
1 tbsp. vegetable oil
2 tbsp. celery, finely diced
2 tbsp. onions, finely diced
2 tbsp. green pepper, finely diced
10 oz. package frozen, whole-kernel corn
1 cup raw potatoes, peeled and diced into ½-inch cubes
1 cup water
¼ tsp. salt
black pepper to taste
¼ tsp. paprika
2 cups low-fat or skim milk
2 tbsp. flour
2 tbsp. fresh parsley, chopped
Heat oil in medium saucepan.
Add celery, onion, and green pepper. Sauté for two minutes.
Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium. Cook, covered, about 10 minutes or until potatoes are tender.
Place ½ cup milk in a jar with tight-fitting lid. Add flour and shake vigorously.
Add gradually to cooked vegetables and then add remaining milk.
Cook, stirring constantly, over medium heat until mixture comes to a boil and thickens. Serve garnished with chopped, fresh parsley.
Serves four; serving size is 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/National Institutes of Health