Creamy Corn Chowder
1 cup water 1 (15-oz.) can whole-kernel corn, drained
1 cup onions, chopped 1 (15-oz.) can cream-style corn
2 cups carrots, sliced 3 cups skim milk
2 cups celery, sliced 8 -oz. reduced-fat cheddar cheese,
½ tsp. ground black pepper grated
In a large saucepan, add water, onions, carrots, celery, and pepper. Cover and cook on high heat until the water comes to a boil. Reduce heat. Simmer until the vegetables are tender. Stir in corn, milk, and cheese and bring the soup to a boil. Reduce heat and simmer uncovered for 20 minutes.
Makes 8 servings.
Each serving provides 230 calories, 15 grams protein, 31 grams carbohydrate, 7 grams fat, 470 milligrams sodium, 3 grams fiber.