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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
South of the Border ChowderSource: Meals Matter Frozen or canned corn may be used or in summer, try it using fresh corn cut right off the cob.
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| 2 tablespoons | Butter or margarine |
| 1 | Small yellow onion chopped |
| 1 tablespoon | All-purpose flour |
| 2 cups | Canned reduced-sodium chicken broth |
| 2 | Small zucchini, diced (about 2 cups) |
| 2 cups | Fresh or frozen corn kernels |
| 1/4 cup | Canned chopped green chilies |
| 1/4 teaspoon | Ground black pepper |
| 1 cup | Milk |
| 2 oz | Monterey Jack cheese, coarsely grated (1/2 cup) |
In a large saucepan, melt butter over moderate heat. Add onion and saute until soft, about 5 minutes. Stir in flour until well mixed.
| 238 | Calories |
| 11 g | Total Fat |
| 7 g | Saturated Fat |
| 1 g | Polyunsaturated Fat |
| 26 g | Carbohydrates |
| 10 g | Protein |
| 526 IU | Vitamin A |
| 22 mg | Vitamin C |
| 211 mg | Calcium |
| 421 mg | Sodium |
| 1 mg | Iron |
| 3 g | Fiber |

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