This quick chowder is perfect on its own or as a base for a make-your-own chowder bar!Speedy Corn ChowderServes: 4 | Serving Size: 1 and 1/4 cupsIngredients:

• 1 teaspoon oil
• 1/2 onion, chopped
• 1 teaspoon minced garlic
• 4 tablespoons all-purpose flour
• 3 cups skim milk
• 2 teaspoons prepared mustard
• 1/4 teaspoon dried thyme
• Black pepper, to taste
• 2 cups frozen corn kernels
• 4 tablespoons shredded reduced-fat cheddar cheese

Directions:

1. Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
2. Meanwhile, place the milk, flour, mustard, and seasonings in a small bowl and mix well.
3. Add the milk mixture to the skillet followed by the corn; mix well until it comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.
4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Nutrition Information:

• Serves 4. Each serving has 227 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 13 mg cholesterol, 163 mg sodium, 37 g carbohydrate, 3 g fiber, 13 g sugar, and 12 g protein.
• Each serving also contains 6% DV vitamin A, 13% DV vitamin C, 29% DV calcium, and 5% DV iron.

Chef’s Tips:

1. To make this a base for a make-your own chowder bar, consider using a bit less corn and putting the shredded cheese in a separate bowl so that people can serve themselves.
2. This dish looks great when garnished with parsley, as pictured above.

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