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Name: Corn and Potato Chowder
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 4
Cuisine: American
Ingredients: 1 ts Safflower oil; 2 ts Dry sherry;or water; 1 1/4 c Onion;finely chopped; 1 c Carrot;thinly sliced; 2 Celery stalks;thinly sliced; 1 Bay leaf; 2 c Red potatoes;cubed; 1 c Vegetable stock; 1 c Skim milk; 1 c Fresh or frozen corn; Cayenne to taste; Nonfat plain yogurt for; ;garnish---optional

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INGREDIENTS

1 ts Safflower oil
2 ts Dry sherry;or water
1 1/4 c Onion;finely chopped
1 c Carrot;thinly sliced
2 Celery stalks;thinly sliced
1 Bay leaf
2 c Red potatoes;cubed
1 c Vegetable stock
1 c Skim milk
1 c Fresh or frozen corn
Cayenne to taste
Nonfat plain yogurt for
;garnish---optional

Servings

INSTRUCTIONS

In a large, heavy saucepan, heat oil and sherry or water until bubbling. Add onion and saute 5 minutes, stirring frequently to prevent browning. (If mixture appears dry, add 1 to 2 tbs water.) Add carrot, celery, bay leaf, potatoes and stock. Cover pan, bring to a boil and cook over medium heat 10 to 15 minutes, or until potato is tender. Add milk and corn and simmer 3 minutes, or until corn is tender. Discard bay leaf. Puree 1 c soup in a blender, then return to the pot. Season with cayenne. If desired, garnish with a dollop or nonfat yogurt. Per serving: 196 cal; 5g prot; 1g fat; 39g carb; 1mg chol; 83mg sod; 7g fiber. From 3/93 Vegetarian Times page 36+37 Formatted to MM by Kat Food & Wine RT [*] Category 2, Topic 3 Message 183 Thu Apr 29, 1993 J.DUCKETT1 [Kat] at 22:20 EDT From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 From: Sylvia Steiger Date: 05-25-94 Posted to MM-Recipes Digest by "Rfm" on Nov 14, 98

NOTES

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Corn and Potato Chowder

1 ts Safflower oil
2 ts Dry sherry;or water
1 1/4 c Onion;finely chopped
1 c Carrot;thinly sliced
2 Celery stalks;thinly sliced
1 Bay leaf
2 c Red potatoes;cubed
1 c Vegetable stock
1 c Skim milk
1 c Fresh or frozen corn
 Cayenne to taste
 Nonfat plain yogurt for
 ;garnish---optional

In a large, heavy saucepan, heat oil and sherry or water until bubbling.  Add onion and saute 5 minutes, stirring frequently to prevent browning. (If  mixture appears dry, add 1 to 2 tbs water.) Add carrot, celery, bay leaf,  potatoes and stock. Cover pan, bring to a boil and cook over medium heat 10  to 15 minutes, or until potato is tender. Add milk and corn and simmer 3  minutes, or until corn is tender. Discard bay leaf. Puree 1 c soup in a  blender, then return to the pot.  Season with cayenne. If desired, garnish  with a dollop or nonfat yogurt.    Per serving:  196 cal; 5g prot; 1g fat; 39g carb; 1mg chol; 83mg sod; 7g  fiber.    From 3/93 Vegetarian Times  page 36+37 Formatted to MM by Kat    Food & Wine RT [*] Category 2, Topic 3 Message 183 Thu Apr 29, 1993  J.DUCKETT1 [Kat]             at 22:20 EDT    From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$  71511,2253, GT Cookbook echo moderator at net/node 004/005 From: Sylvia  Steiger                  Date: 05-25-94    Posted to MM-Recipes Digest  by "Rfm" <Robert-Miles@usa.net> on Nov 14, 98

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Nutrition

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Serving Size: 1 Serving (512g)
Recipe Makes: 4 Servings

Calories: 199
Calories from Fat: 27 (14%)

Amt Per Serving		% DV

	Total Fat 3g	4 %
	Saturated Fat 0.5g	2 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 1.6g
Cholesterol 2.5mg		1 %
Sodium 1486.5mg		51 %
Potassium 306.3mg		8 %
Total Carbohydrate 36.6g		11 %
	Dietary Fiber 2.6g	10 %
	Sugars, other 34g
Protein 7.5g		11 %
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Calories per serving: 199

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