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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
30 mins
Meal Type:
Soups
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Corn Chowder

A creamy chowder without the cream, or fat.

Ingredients

Directions

  1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes.
  2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
  3. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake vigorously.
  4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.
  5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.
108 members have added this recipe to their cookbook.
 

Average Member Rating

for bruno siluca's own diet :

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Can I Have These Foods

on bruno siluca's own diet :
Food Group Avg Member Opinion 
Vegetables and Vegetable Products
Milk
Oils
Grains, Pasta and Rice
Spices and Herbs
Water
food groups ordered by calorie contribution to recipe.

Reviews 
Not a good SBD recipe. No potatoes, corn, or whole milk allowed.
26 Mar 08 by member: gug
Come again? You could use summer squash instead of corn and potatoes; then chicken broth and a little fat free half and half instead of milk and flour. Puree in food processor and reheat
14 Apr 07 by member: leandra49
Omit the potatoes, corn and milk and you would have a SBD recipe
14 Apr 07 by member: jeanniep
Corn is not allowed in phase 1 or 2 of south beach.
02 Apr 07 by member: juliedhammer
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Nutrition summary:

There are 192 calories in 1 serving of Corn Chowder.
Calorie break-down: 19% fat, 66% carbs, 15% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
192
 
% Daily Values*
Total Fat
4.32g
7%
Saturated Fat
0.602g
3%
Trans Fat
-
Polyunsaturated Fat
1.699g
Monounsaturated Fat
1.786g
Cholesterol
2mg
1%
Sodium
221mg
9%
Total Carbohydrate
33.54g
11%
Dietary Fiber
3.3g
13%
Sugars
6.96g
Protein
7.91g
Vitamin D
-
Calcium
650mg
65%
Iron
4.32mg
24%
Potassium
624mg
18%
Vitamin A
1100IU
22%
Vitamin C
83.4mg
139%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
10%
of RDI*
(192 calories)
10% of RDI
Calorie Breakdown:
 
Carbohydrate (66%)
 
Fat (19%)
 
Protein (15%)
* Based on a RDI of 2000 calories


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