점심쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of recipe

308

칼로리

단백질

47g

탄수화물

11g

지방

식이섬유

12g

당류

315mg

나트륨

포화지방 3 g · 콜레스테롤 6 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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)

조리법

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.

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

AI 영양 추적 앱 Nutrola의 일부 — 모든 레시피에 검증된 매크로가 있어 한 번의 탭으로 기록할 수 있습니다.

Nutrola로 매 끼니를 기록하세요

AI 사진 스캔으로 이 레시피를 몇 초 만에 기록하세요.