Corn and Pepper Chowder

Name: Corn and Pepper Chowder
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 6 servings.
Ingredients: 1 large onion, chopped; 1 medium sweet red pepper, chopped; 1 teaspoon canola oil; 3 tablespoons all-purpose flour; 1/2 teaspoon ground cumin; 2 cups water; 1-1/3 cups cubed potatoes; 1 teaspoon chicken bouillon granules; 3/4 teaspoon salt; 1/4 teaspoon white pepper; 2 cups frozen corn; 1 can (12 ounces) fat-free evaporated milk; 1/4 cup minced fresh cilantro

Chunks of potato, kernels of corn and flecks of red pepper punctuate the creamy broth of this hearty chowder. Cilantro and cumin lend a Southwestern flavor. "I go this recipe from someone I work with. It's quick and tasty," notes Donna Hackman of Bedford, Virginia.

Ingredients

1 large onion, chopped
1 medium sweet red pepper, chopped
1 teaspoon canola oil
3 tablespoons all-purpose flour
1/2 teaspoon ground cumin
2 cups water
1-1/3 cups cubed potatoes
1 teaspoon chicken bouillon granules
3/4 teaspoon salt
1/4 teaspoon white pepper
2 cups frozen corn
1 can (12 ounces) fat-free evaporated milk
1/4 cup minced fresh cilantro

Directions

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.
Add corn and milk. Cook, uncovered, 5 minutes longer or until heated through. Garnish with cilantro.

Nutrition Facts

1 cup: 170 calories, 2g fat (0 saturated fat), 2mg cholesterol, 562mg sodium, 33g carbohydrate (0 sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat-free milk.