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Potato Corn Chowder
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Serves6 (1 cup each)
SWAP ScoreChoose Rarely
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1/2 cup American cheese, cut into pieces
- 1 tablespoon margarine
- 1 onion, chopped
- 1 14.5-ounce can potatoes, low sodium, drained and rinsed
- 1 14.5-ounce can corn, low sodium, drained and rinsed
- 1 teaspoon black pepper
- 1 12-ounce can evaporated milk, non-fat
- 3 tablespoons all purpose-flour
- 3/4 cup water
Directions
- In a medium-size pot over medium heat, cook the onion and potatoes until soft, about 5-8 minutes.
- Add the corn, pepper, and milk and stir well.
- In a separate bowl, mix together the flour and water (mixture will be thick).
- Pour flour mixture into pot, stirring well. Add the cheese.
- Cook over low heat for 20 minutes or until thick.
Recipe Tips
Use frozen corn in place of canned.
Nutrition Facts
Potato Corn Chowder
Amount Per Serving (1 cup each)
Calories 300
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 6g
30%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 33mg
11%
Sodium 473mg
20%
Potassium 768mg
22%
Total Carbohydrates 39g
13%
Dietary Fiber 3g
12%
Sugars 12g
Protein 12g
24%
Vitamin A
10%
Vitamin C
17%
Vitamin D0%
Calcium
34%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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