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11/29/08 1:20 A

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Italian Tomato Corn Chowder
Make A Joyful Table p.93
freezer friendly

Take two tasty treasures--a fragrant tomato soup and a hearty chowder--and prove without a doubt that two together are better than one alone.

3/4 cup chopped onion
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, undrained
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
1 1/2 cups frozen whole-kernel corn, thawed
1 teaspoon dried parsley flakes
1 teaspoon Italian seasoning
3 tablespoons all-purpose flour
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion for 5 minutes or until tender. Add undrained stewed tomatoes, tomato juice, corn parsley flakes, and Italian seasoning. Mix well to combine. In a covered jar, combine flour and evaporated skim milk. shake well to blend. Pour milk mixture into tomato mixture. Continue cooking until mixture thickens and is heated through, stirring often. When serving, sprinkle 1 tablespoon Parmesan cheese over top of each bowl.

Serves 4 (1 1/2 full cup) - each serving equals:
HE: 1 3/4 Be, 1 Br, 3/4 SM, 1/4 Pr
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216 cal, 0g Fa, 12g Pr, 42g Carb, 544mg So, 346mg Calc, 4g Fi
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Diabetic: 1 1/2 vegetable, 1 starch, 1 skim milk, 1/2 meat

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


 current weight: 134.0 
 
199
180.25
161.5
142.75
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