昼食簡単

Microwave Potato Corn Chowder

Name: Microwave Potato Corn Chowder
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1/4 cup margarine; 1/4 cup all-purpose flour; 1/4 teaspoon salt; 1/8 teaspoon black pepper; 2 cups 1% low-fat milk; 2 potatoes, peeled and diced; 1 cup water; 1 can (16 ounces) low-sodium corn, drained

Make this tasty soup in your microwave in minutes. Enjoy it with a fresh salad and a side of fruit for a light meal.

30 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/4 of recipe

308

カロリー

タンパク質

47g

炭水化物

11g

脂質

食物繊維

12g

糖類

315mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 6 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

margarine
1/4 cup · or butter
all-purpose flour
1/4 cup
salt
1/4 teaspoon
black pepper
1/8 teaspoon
1% low-fat milk
2 cups
potatoes, peeled and diced
2
water
1 cup
low-sodium corn, drained
1 can (16 ounces)

作り方

1
Wash hands with soap and water.
2
Melt margarine in glass bowl on HIGH for 30 to 50 seconds.
3
Stir in flour, salt and pepper until smooth.
4
Blend milk into flour-margarine mixture.
5
Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside.
6
In a separate microwave safe bowl, cook 2 potatoes in 1 cup water. When potatoes are done add potatoes and cooking water to white sauce.
7
Stir in one 16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.

出典: USDA MyPlate Kitchen · Montana State University Extension Service Nutrition Education Program

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