Corn, Potato and Tuna Chowder

(makes 6 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil, canola oil)
  
• ¾ cup chopped onion
  
• ¾ cup sliced celery
  
• 3 large scrubbed potatoes, cut into small cube
  
• 2½ cups water
  
• ¼ tsp black pepper
  
• 2 tbsp flour
  
• 3 cups low-fat milk
  
• 2 cups fresh or frozen corn kernels
  
• 1 (6 oz.) can of (water-packed) tuna fish, drained
  

Preparation:

• In a large-size saucepan, heat vegetable oil in over medium-high heat. Add onion and celery and cook until onion is tender.
  
• Add potatoes, water and black pepper. Bring to a boils then reduce to medium heat. Simmer for about 15-20 minutes) or until potatoes to soften.
  
• In a medium-size bowl, mix flour and 2 tbsp low-fat milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn. Heat over medium heat, cover and simmer for about 10 minutes then stir in tuna and serve.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (432 g)): 345 Calories, 17 g Protein, 54 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 2 g saturated fat, 18 mg cholesterol, 183 mg sodium