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    Corn and Frank Chowder


    Source of Recipe


    JoAnna M. Lund


    Recipe Introduction


    Serves 4 (1 1/4 cups)
    *Freezes Well


    List of Ingredients


    • 1/4 cup chopped onion
    • 3/4 cup finely chopped celery
    • 2 tablespoons water
    • 1 cup (one 8-ounce can) cream-style corn
    • 1 cup (one 8-ounce can) whole-kernel corn, rinsed and drained
    • 8 ounces Healthy Choice 97% fat-free frankfurters, diced
    • 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
    • 1 cup skim milk


    Instructions


    1. In an 8-cup glass measuring bowl, combine onion, celery, and water. Cover and microwave on HIGH (100% power) for 2 to 3 minutes. Stir in cream-style corn, whole-kernel corn, frankfurters, mushroom soup, and skim milk. Mix well to combine. Re-cover and continue to microwave on HIGH for 4 minutes, stirring after 2 minutes.


    Final Comments


    Each serving equals:
    HE: 1 1/3 Protein, 1 Bread, 1/2 Vegetable, 1/4 Skim Milk, 1/2 Slider, 1 Optional Calorie
    ****************************************
    215 Calories, 3gm Fat, 12gm Protein, 35gm Carbohydrate,
    911mg Sodium, 139mg Calcium, 2gm Fiber
    ****************************************
    DIABETIC: 2 Starch, 1 Meat

    "Corn... On & Off the Cob Cookbooklet, page 11."

 

 

 


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