Name: Corn and potato chowder
Prep time: 112 min
Yield: 4 1/2 cups
Ingredients: Vegetable oil spray; 1/2 cup chopped onions; 2 cloves garlic, minced; 1/8 cup chopped fresh parsley; 1 1/2 cups frozen corn, thawed (or corn kernels from 4 ears of corn); 3 cups water; 4 boiling potatoes, cubed; 1 teaspoon dried dill; 2 cups soy milk; 1 cup drained and mashed silken tofu; 1 teaspoon thyme; 1/2 teaspoon black pepper

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Ingredients

Preparation time:
1 1/2 hours

Vegetable oil spray
1/2 cup chopped onions
2 cloves garlic, minced
1/8 cup chopped fresh parsley
1 1/2 cups frozen corn, thawed (or corn kernels from 4 ears of corn)
3 cups water
4 boiling potatoes, cubed
1 teaspoon dried dill
2 cups soy milk
1 cup drained and mashed silken tofu
1 teaspoon thyme
1/2 teaspoon black pepper

Directions

Yield:
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.

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.