Ten Minute Corn Chowder

Ingredients:

• 1 teaspoon oil
• 1/2 onion (chopped)
• 1 teaspoon garlic (minced)
• 4 tablespoons flour (all purpose)
• 3 cups non-fat milk
• 2 teaspoons mustard
• 1/4 teaspoon thyme (dried)
• black pepper (to taste)
• 2 cups corn kernels (frozen)
• 4 tablespoons cheddar cheese, shredded reduced fat

Directions:

1. Heat a large non-stick skillet over medium-high heat.
2. Add the oil and saute the onion and garlic until golden, about 2 minutes.
3. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
4. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes.
5. Stir frequently to keep the mixture from burning.
6. Divide into four bowls and top each with 1 Tablespoon of shredded cheese.

Serving size, 1 1/4 cup chowder. Total Calories, 210. Total Fat, 3 g.