Heartland Corn Chowder*
Source of Recipe
JoAnna Lund
List of Ingredients
Heartland Corn Chowder--freezes well--Serves 4 (1 1/4 cups)
1/2 cup finely chopped onion
1 full cup (6 ounces) diced 97% fat free ham
2 cups frozen whole kernel corn
1 1/2 cups (8 ounces) diced cooked potatoes
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1 1/3 cups skim milk
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 teaspoon prepared mustard
1 teaspoon Sugar Twin or Sprinkle Sweet
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
In a large saucepan sprayed with butter-flavored cooking spray, saute
onion and ham for about 10 minutes or until onion is tender, stirring
often. Add corn, potatoes, mushrooms, mushroom soup, and skim milk. Mix
well to combine. Stir in Cheddar cheese, mustard, Sugar Twin, parsley
flakes, and black pepper. Lower heat and simmer for 10 minutes, stirring
occasionally.
Each Serving Equals: 303 Calories ; 7 gm Fat ; 20 gm Protein ; 40 gm
Carbohydrate ;
973 mg Sodium ; 317 mg Calcium ; 4 gm Fiber
HE: 2 Protein; 1 1/2 Bread; 1/2 Veg; 1/3 Skim Milk; 1/2 Slider; 2 Opt
Calories
DIABETIC: 2 1/2 Starch; 2 Meat
"The Heart Smart Healthy Exchanges Cookbook" page 70
Recipe
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