Corn And Pepper Chowder
|Vegetable cooking spray||1 Tablespoon|
|Olive oil||1 Teaspoon|
|Chopped onion||1 Cup (16 tbs)|
|All purpose flour||2 1⁄2 Tablespoon|
|Ground cumin||1⁄2 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon|
|Water||1 Cup (16 tbs)|
|Canned vegetable broth/Canned chicken broth||1 Cup (16 tbs)|
|Peeled diced potato||1 1⁄4 Cup (20 tbs)|
|Frozen whole kernel corn||2 Cup (32 tbs)|
|Evaporated skimmed milk||1 Cup (16 tbs)|
|Canned chopped green chiles||2 Tablespoon, drained|
Coat a large Dutch oven with cooking spray; add oil.
Place over medium-high heat until hot.
Saute 5 minutes or until vegetables are tender.
Stir flour, cumin, and ground red pepper into sauteed vegetables; cook 1 minute, stirring constantly.
Gradually stir in water; add vegetable broth and potato.
Bring mixture to a boil, stirring frequently.
Cover, reduce heat, and simmer 10 minutes or until potato is tender and mixture is thickened.
Add corn and remaining ingredients; cook until thoroughly heated, stirring occasionally.
Serving size: Complete recipe
Calories 1142 Calories from Fat 201
% Daily Value*
Total Fat 22 g34.5%
Saturated Fat 3.1 g15.3%
Trans Fat 0 g
Cholesterol 54.4 mg18.1%
Sodium 853.6 mg35.6%
Total Carbohydrates 193 g64.4%
Dietary Fiber 15.8 g63%
Sugars 55.3 g
Protein 39 g77.4%
Vitamin A 108.6% Vitamin C 54.4%
Calcium 80.1% Iron 31%
*Based on a 2000 Calorie diet