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Corn and Frank Chowder




Source of Recipe


JoAnna M. Lund






Recipe Introduction


Serves 4 (1 1/4 cups)
*Freezes Well





List of Ingredients



• 1/4 cup chopped onion
  
• 3/4 cup finely chopped celery
  
• 2 tablespoons water
  
• 1 cup (one 8-ounce can) cream-style corn
  
• 1 cup (one 8-ounce can) whole-kernel corn, rinsed and drained
  
• 8 ounces Healthy Choice 97% fat-free frankfurters, diced
  
• 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
  
• 1 cup skim milk
  






Instructions



1. In an 8-cup glass measuring bowl, combine onion, celery, and water. Cover and microwave on HIGH (100% power) for 2 to 3 minutes. Stir in cream-style corn, whole-kernel corn, frankfurters, mushroom soup, and skim milk. Mix well to combine. Re-cover and continue to microwave on HIGH for 4 minutes, stirring after 2 minutes.
   






Final Comments


Each serving equals:
HE: 1 1/3 Protein, 1 Bread, 1/2 Vegetable, 1/4 Skim Milk, 1/2 Slider, 1 Optional Calorie
****************************************
215 Calories, 3gm Fat, 12gm Protein, 35gm Carbohydrate,
911mg Sodium, 139mg Calcium, 2gm Fiber
****************************************
DIABETIC: 2 Starch, 1 Meat

"Corn... On & Off the Cob Cookbooklet, page 11."