Corn and potato chowder

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Preparation time:
1 1/2 hours


4 1/2 cups

Serving size:
1 1/2 cups

Spray a large pot with vegetable oil and heat. Add onions, garlic, parsley, and corn; cover and simmer over low heat for 20 minutes, stirring frequently. Add water and bring to boil. Add potatoes and simmer uncovered for 30 minutes, or until potatoes are tender. Stir in dill, soy milk, tofu, thyme, and pepper, and simmer for 15 minutes or until very hot.

Nutrition Information:

Calories: 310 calories, Carbohydrates: 53 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 1 g, Sodium: 39 mg, Fiber: 8 g

Exchanges per serving: 1 1/2 starch, 3 medium-fat meat. Carbohydrate choices: 3 1/2.

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.




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