10-MINUTE CORN CHOWDER

Serves: 4 as a side, 2 as an entree.  

I recommend doubling it!

Prep time: 10 minutes
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
1 tsp Oil

1/2 yellow onion, chopped
1 tsp Garlic, minced
4 Tbsp All purpose flour
3 cups Milk, nonfat
2 tsp Mustard
1/4 tsp Thyme, dried (or more to your preference)
2 cups Corn, frozen kernels
4 Tbsp Cheddar cheese, shredded, reduced fat
Black pepper to taste

1. Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic for about 2 minutes.
2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.

*OPTIONAL STEP :  Use an immersion blender to puree some or all of the soup.  This will make it a creamier soup instead of slightly chunky.
4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: Courtesy of the Food and Health Communications, Inc.

Nutritional information per Serving:
Calories: 210
Total Fat: 3g
Sat Fat: .5g
% of Calories from Fat: 13%
Protein: 12g
Carbohydrates: 37g
Cholesterol: 5mg
Dietary Fiber: 3g
Sodium: 170mg