LunchEasy

Ten Minute Corn Chowder

Name: Ten Minute Corn Chowder
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4
Ingredients: 1 teaspoon vegetable oil; 1/2 medium onion; 1 teaspoon garlic; 4 tablespoons flour; 3 cups non-fat milk; 2 teaspoons mustard; 1/4 teaspoon thyme; black pepper; 2 cups corn kernels; 4 tablespoons cheddar cheese

Try this quick, easy, and creamy corn soup when you're short on time.

15 min4 servings

Nutrition Facts (per serving)

Values are per serving · Serving Size: 1 1/4 cup chowder, 1/4 of recipe (305g)

206

Calories

12g

Protein

33g

Carbs

Fat

Fiber

15g

Sugar

161mg

Sodium

Saturated Fat 1 g · Cholesterol 11 mg

Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.

Ingredients

vegetable oil
1 teaspoon · or oil of your choice
onion
1/2 medium · chopped
garlic
1 teaspoon · minced
flour
4 tablespoons
non-fat milk
3 cups
mustard
2 teaspoons
thyme
1/4 teaspoon · dried
black pepper
to taste
corn kernels
2 cups · frozen
cheddar cheese
4 tablespoons · shredded, reduced fat - divided

Instructions

1
Wash hands with soap and water.
2
Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
3
Meanwhile, place the flour, milk, mustard, and seasonings in a small bowl and mix well.
4
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.
5
Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: USDA MyPlate Kitchen · Cooking Demo II Food and Health Communications, Inc.

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