Ten Minute Corn Chowder

1 teaspoon vegetable oil
1/2 onion (chopped)
1 teaspoon garlic (minced)
4 tablespoons flour (all purpose)
3 cups non-fat milk
2 teaspoons mustard
1/4 teaspoon thyme (dried)
black pepper (to taste)
2 cups corn kernels (frozen)
4 tablespoons cheddar cheese
shredded reduced fat

Wash hands with soap and water.
Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
Meanwhile, place the flour, milk, mustard, and seasonings in a small bowl and mix well.
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.
Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Cooking Demo II
Food and Health Communications, Inc.