Chunky Corn-Ham Chowder
James told me this was better than a ham-and-cheese on rye! He's Iowa born and bred, so of course he loves recipes that include a healthy helping of corn. He's not alone, either--most men tell me they just can't get enough corn, and that it make just about everything but dessert better.
Serves 4 (1 cup)
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1/2 cup diced onion
1 cup (5 ounces) diced raw potatoes
1 cup water
1 1/2 cups frozen whole kernel corn
1 1/2 cups (one 12-fluid ounce can) Carnation Evaporated Skim Milk
2 teaspoons dried parsley flakes
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/4 teaspoon black pepper
In a large saucepan, combine ham, onion, potatoes, and water. Cook over medium heat until potatoes are tender, about 10 minutes. Stir in corn, evaporated skim milk, parsley flakes, Cheddar cheese, and black pepper. Continue cooking, stirring often, until mixture is heated through and cheese is melted.
Each serving equals:
HE: 2 Protein, 1 Bread, 3/4 Skim Milk, 1/4 Vegetable
**********269 Calories, 5 gm Fat, 23 gm Protein, 33 gm Carbohydrate, 641 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 1 Starch, 1 Skim Milk
Cooking Healthy with a Man in Mind
Joanna M Lund
pg 89
Senior Health and Fitness
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