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.