1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole-kernel corn
1 cup raw potatoes, peeled, diced in 1-inch pieces
2 Tbsp fresh parsley, chopped
1 cup water
2 Tbsp flour
2 cups low fat or skim milk
Salt & Pepper to taste
Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes.
- Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, and then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
- Place 1/2 cup of milk in jar with tight fitting lid. Add flour and shake vigorously.
- Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.
- Cook, stirring constantly, until mixture comes to boil and thickens. Server garnished with chopped, fresh parsley.
Serves 4; Serving size = 1 cup
Per Serving: Calories 186; Saturated fat 1 g; Cholesterol 5 mg; Sodium 205 mg; Total fat 5 g; Total fiber 4 g; Protein 7 g; Carbohydrates 31 g; Potassium 455 mg
Recipe courtesy of the U.S. Department of Health and Human Services – Small Step Program