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10 Minute Corn Chowder

Total Preparation & Cooking Time: 35 minutes (10 min Prep, 25 min Cook)
Serving Size: Serving Size: 1 bowl. Serves: 4

1 teaspoon extra virgin olive oil
1/2 onion, chopped
1 teaspoon minced garlic
4 tablespoon plain wholemeal flour
750ml skimmed milk
2 teaspoon prepared mustard
1/4 teaspoon dried thyme
black pepper to taste
150g frozen sweetcorn
100g grated reduced fat cheddar cheese

Heat a large nonstick pan over medium-high. Add the oil and fry the onion and garlic for about 2 minutes until golden. Meanwhile, place the milk, flour, mustard and seasonings in a small bowl and mix well.

Add the mixture to the pan followed by the sweetcorn; mix and stir well until the mixture comes to a boil and thickens. Stir frequently to keep the mixture from burning.

Divide into four bowls and top each with some grated cheese.

Nutritional Information
Serving Size: 1 bowl
Servings Per Recipe: 4
Amount Per Serving
Calories232
Total Fat5g
Saturated Fat2.5g
Trans Fat0g
Cholesterol13mg
Sodium420mg
Carbohydrates35g
Dietary Fibre3g
Sugars4g
Protein14g
Vitamin A463iu (9%)
Vitamin C112mg (186%)
Calcium342mg (34%)
Iron0.7mg (3%)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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