Fresh Corn Chowder

• 1 medium onion chopped
• 1 large baking potato peeled and diced
• 2 cups chicken or vegetable broth
• 2 Tbsp all purpose flour
• 2 cups skim milk
• 2 ears of corn kernels cut off the cob
• ½ cup chopped green pepper
• 1 jalapeno seeded and chopped
• 2 Tbsp parsley
• Black pepper to taste 

Place the onion, potato and broth in a large soup pot; bring to a boil and reduce to a simmer. Cook until potatoes are very tender, about 15-20 minutes. Puree. Add the flour to the cold milk and stir with a fork. Add the milk to the potato/onion puree and bring to a boil. Reduce heat and simmer for 2 minutes. Add corn, pepper, parsley; bring back to a boil. Serve hot.

This soup can also be made with frozen corn kernels.

Makes 6 servings. Serving size: 1¼ cups 
 
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Nutritional analysis per serving: 

Calories 150
Calories from Fat 5
Saturated Fat 0g
Total Fat 0g
Cholesterol 0mg
Sodium  110mg
Total Carbohydrate 28g
Dietary Fiber 2g
Protein 7g
 
Exchanges: 1½ bread, 1 veg
Source: Communicating Food for Health