Image by bitzngiggles

  • 1 teaspoon extra virgin olive oil
  • ½ cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 3 cups milk, fat-free
  • ¼ cup flour, all-purpose
  • 2 teaspoons yellow mustard
  • ¼ teaspoon ground thyme
  • ¼ teaspoon black pepper
  • 2 cups yellow corn, frozen
  • ¼ cup low fat cheddar cheese


  1. Heat a large non-stick skillet over medium high heat.
  2. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
  3. Place the milk, flour, mustard and seasonings in a small bowl and mix well.
  4. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes.
  5. Stir frequently to keep the mixture from burning.
  6. Divide chowder into four serving bowls and top each with 1 tablespoon of shredded cheese.
  7. Serve immediately.

Nutrition Information
Calories: 194 Fat: 2.6g Saturated fat: .68g Unsaturated fat: 4g Carbohydrates: 34.1g Sugar: 12.6g Sodium: 152.1 Fiber: 2.6g Protein: 11.5g

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