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4/1/09 10:34 P

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HAM AND CORN CHOWDER
Penny Pinching Main Dishes p.66
freezer friendly
Serves 4 (1 1/2 cups)

Cliff loves a thick corn chowder, especially when it's chock-full of potatoes and little bits of ham like this one. When you can make something so delicious and satisfying so quickly, you'll never have to worry about what to serve for supper

1 1/4 cups water 1 cup (5 ounces) diced raw potatoes
1/2 cup chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 (16-ounce) can cream- style corn
1 cup fat-free milk 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a medium saucepan, combine water, potatoes, and onion. Cook over medium heat until potatoes are just tender. Stir in ham, corn, milk, mushroom soup, parsley flakes, and black pepper. Lower heat and simmer for 15 minutes, stirring occasionally.

Each serving equals: HE: 1 1/4 Bread, 1 Protein, 1/4 Fat Free Milk, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie
231 Calories, 3 gm Fat, 12 gm Protein, 39 gm Carbohydrate, 1059 mg Sodium, 138 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 1/2 Starch/Carbohydrate, 1 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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