Potato Corn Chowder

• Vegetable cooking spray (or 1 tsp. oil)
• ½ onion chopped
• 1 clove garlic minced
• 2 cups frozen corn
• 5 tbsp all-purpose flour
• 4 cups skim milk
• 2 tsp mustard
• ¼ tsp dried thyme
• Black pepper to taste
• 3 cups diced potato (peeled first)
• 5 tbsp shredded reduced fat cheddar cheese

Lightly spray a large nonstick skillet with vegetable oil cooking spray and heat over medium-high. Sauté the onion and garlic until golden brown, about 2-3 minutes. Meanwhile, place the milk, flour, mustard and seasonings in a small bowl and mix well until the mixture comes to a boil and thickens. Reduce the heat to simmer and cook until the potatoes are tender, around 10-15 minutes. Stir frequently to keep the mixture from burning. Divide into four bowls and top each with 1 tablespoon of shredded cheese. We suggest serving this soup with a spinach salad and your favorite fat-free dressing.

Makes 4 servings. Serving size: 1 cup. 
 
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Nutritional analysis per serving:

Calories 289
Calories from Fat 23
Saturated Fat 1g
Total Fat 2g
Cholesterol 9mg
Sodium  189mg
Total Carbohydrate 54g
Dietary Fiber 4g
Protein 16g
 
Exchanges: 1 meat, 1 bread, 2 lowfat milk
Source: Communicating Food for Health