• prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Ingredients

    • 3 Tablespoons butter
    • 2 Tablespoons whole-wheat flour
    • 1 medium onion, diced
    • 3 large carrots, peeled and diced
    • 3 large celery stalks, diced
    • 3 cups corn kernles (fresh or frozen; no need to defrost)
    • 1 teaspoon salt
    • Cayenne pepper, to taste
    • 2 cups chicken stock or vegetable broth (homemade preferred)
    • 2 cups milk

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 168 % Daily Value *
    • Total Fat: 9 g 14.41%
    • Saturated Fat: 5 g 26.96%
    • Trans Fat: 0 g %
    • Cholesterol: 23 mg 7.8%
    • Sodium: 656 mg 27.32%
    • Calcium: 102 mg 10.2%
    • Potassium: 305 mg 8.71%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 2.88%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 2 g 7.13%
    • Sugar: 9 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 8.9%
    • Vitamin C 8.22%
    • Vitamin D 11.43%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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