Ingredients
1/4 cup margarine (or butter)
1/4 cup flour (all purpose)
1/4 teaspoon salt
1/8 teaspoon black pepper
2 cups milk
1%
2 potatoes (peeled and diced)
1 can corn
low-sodium (16 ounce
drained)
Steps
Wash hands with soap and water.
Melt margarine in glass bowl on HIGH for 30 to 50 seconds.
Stir in flour, salt and pepper until smooth.
Blend milk into flour-margarine mixture.
Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside.
In a separate microwave safe bowl, cook 2 potatoes in 1 cup water. When potatoes are done add potatoes and cooking water to white sauce.
Stir in one 16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 367 |
| Total Fat | 14 g |
| Saturated Fat | 3 g |
| Cholesterol | 6 mg |
| Sodium | 300 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 5 g |
| Total Sugars | 12 g |
| Added Sugars included | 0 g |
| Protein | 11 g |
| Vitamin D | 2 mcg |
| Calcium | 171 mg |
| Iron | 2 mg |
| Potassium | 879 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Microwave Potato Corn Chowder. Recipe source: Montana State University Extension Service Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.