Post by chief_cook2 on Apr 3, 2006 8:16:10 GMT -6
Double Corn & Cheddar Chowder
1 TB margarine
1 cup chopped onion
2 TB all purpose flour
2-1/2 cups fat free reduced sodium chicken broth
1 can (16 oz.) cream style corn
1 cup frozen whole kernel corn
1/2 cup finely diced red bell pepper
1/2 tsp. Tabasco hot pepper sauce
3/4 cup (3 oz.) shredded sharp Cheddar cheese
Ground black pepper
1. Melt margarine in large sauce pan over medium heat. Add onion; cook and stir 5 minutes.
Sprinkle onion with flour; cook and stir 1 minute.
2. Add chicken broth; bring to a boil, stirring frequently. Add cream-style corn, corn kernels,
bell pepper and hot pepper sauce; bring to a simmer. Cover; simmer 15 minutes.
3. Remove from heat; gradually stir in cheese until melted. Ladle into soup bowls; season to
taste with black pepper.
Yield: 6 servings.
Nutrition Information:
Calories 180, Calories from Fat 28%, Total Fat 6 g, Sat Fat 2 g,
Cholesterol 10 mg, Carbs 28 g, Fiber 2 g, Protein 7 g, Sodium 498 mg.
Diabetic Exchanges: 1-1/2 Starch, 1/2 Meat, 1 Fat.