Microwave Potato Corn Chowder
Make this tasty soup in your microwave in minutes. Enjoy it with a fresh salad and a side of fruit for a light meal.
- 4 Servings
- $3.00 - $5.99
Microwave Potato Corn Chowder
Make this tasty soup in your microwave in minutes. Enjoy it with a fresh salad and a side of fruit for a light meal.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1/4 cup margarine
- 1/4 cup flour
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 2 cups milk, 1%
- 2 potatoes
- 1 can corn, low-sodium
Steps
1
Wash hands with soap and water.
2
Melt margarine in glass bowl on HIGH for 30 to 50 seconds.
3
Stir in flour, salt and pepper until smooth.
4
Blend milk into flour-margarine mixture.
5
Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside.
6
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.
7
Stir in one 16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.
Ingredients
Serving Size: 1/4 of recipe (372g)
| Nutrients | Amount |
|---|---|
| Total Calories | 367 |
| Total Fat | 14 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.8 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 6 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 5 g |
| Total Sugars | 12 g |
| Added Sugars included | 0 g |
| Protein | 11 g |
| Minerals | |
| Calcium | 171 mg |
| Potassium | 879 mg |
| Sodium | 300 mg |
| Copper | 192 mcg |
| Iron | 2 mg |
| Magnesium | 68 mg |
| Phosphorus | 269 mg |
| Selenium | 7 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 201 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.6 mg |
| Vitamin C | 27 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 16 mcg |
| Folate | 71 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.4 mg |
| Niacin | 4 mg |
| Choline | 68 mg |
Source:
- Montana State University Extension Service
- Nutrition Education Program