Saturday, November 24, 2012

Corn and Pepper Chowder (light)

1 large onion  chopped
1 med red pepper chopped
1 tsp canola oil
3T all purpose flour
1/2 tsp ground cumin
2 cups water
1 1/3 C cubed potatos
1 tsp chicken bullion granules
3/4 tsp salt
1/4 tsp white pepper
2 C frozen corn
1 Can 12oz Fat free half and half

1.In a saucepan, saute onion and red pepper in oil until tender. Stir in flour and cumin until blended. Gradually stir in water. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add the potatoes, bouillon, salt and pepper. Cover and cook for 10 minutes or until potatoes are tender. 

2.Add corn and milk. Cook, uncovered, 5 minutes longer or until heated through. 

Yield: 6 servings.

One serving (1 cup) equals 170 calories, 2 g fat (trace saturated fat), 2 mg cholesterol, 562 mg sodium, 33 g carbohydrate, 3 g fiber, 8 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat-free milk. 

* This soup was great super easy and I loved the fact that it tasted like a think chowder and is low in fat and calories it was a big hit and I will for sure make it again. I give it a 5 

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