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Spicy Squash Corn Chowder
1 pound yellow squash, thinly sliced
Salt and pepper to taste
1 cup water
1 onion, finely chopped
½ cup chopped green pepper
½ teaspoon minced garlic
1 large tomato, chopped
1 15-ounce can cream-style corn
1 4-ounce can diced green chilies, drained
1 12-ounce can evaporated skim milk
2 slices reduced-fat American cheese, cut into 1-inch pieces
1. In a medium pot, cook the squash, salt and pepper in the water, covered, over medium-high heat until the squash is tender, 5 to 7 minutes. Drain and set aside.
2. In a non-stick pot, sauté the onion and green pepper over medium heat until tender, about 5 minutes. Add the garlic and tomato, and sauté for 2 minutes. Stir in the corn, green chilies, squash (breaking up with a fork), and evaporated milk. Bring to a boil, reduce heat, and add cheese; stir until cheese is melted and serve.
Total Fat: 2 g
Sat: 1 g
Protein: 14 g
Carb: 43 g
Fiber: 6 g
Cholesterol: 11 mg
Sodium: 660 mg