Sponsored by Saint Peter’s Healthcare System
Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
- 1 tbsp. vegetable oil
- 2 tbsp. celery, finely diced
- 2 tbsp. onions, finely diced
- 2 tbsp. green pepper, finely diced
- 10 oz. package frozen, whole-kernel corn
- 1 cup raw potatoes, peeled and diced into ½-inch cubes
- 1 cup water
- ¼ tsp. salt
- black pepper to taste
- ¼ tsp. paprika
- 2 cups low-fat or skim milk
- 2 tbsp. flour
- 2 tbsp. fresh parsley, chopped
- Heat oil in medium saucepan.
- Add celery, onion, and green pepper. Sauté for two minutes.
- Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium. Cook, covered, about 10 minutes or until potatoes are tender.
- Place ½ cup milk in a jar with tight-fitting lid. Add flour and shake vigorously.
- Add gradually to cooked vegetables and then add remaining milk.
- Cook, stirring constantly, over medium heat until mixture comes to a boil and thickens. Serve garnished with chopped, fresh parsley.
Serves four; serving size is 1 cup. Each serving provides:
- Calories: 186
- Total fat : 5 g
- Saturated fat: 1 g
- Cholesterol : 5 mg
- Sodium: 205 mg
Source: National Heart, Lung, and Blood Institute/National Institutes of Health
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