Corn and Frank Chowder

Corn and Frank Chowder 


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

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

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.

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

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

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