Paula Recommends …Basic Corn Chowder

Local, sweet corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley from the garden to add flavor and color: This soup is a gift of summer harvest. It’s even better as temps drop and warm soup grabs the front row at mealtime.  – Paula Meyer, Mission Training Center Nutritionist 

4 to 6 ears of corn
1 tablespoon neutral oil such as canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper to taste
2 tomatoes, cored, seeded and chopped
1 cup whole or low fat milk
1⁄2 cup chopped parsley (optional)

1. Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
2. Put butter or oil in a saucepan, and turn heat to medium high. When butter
melts or oil is hot, and onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring for another minute or two.
3. After corncobs have cooked at least 10 minutes, strain liquid into onion potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk and heat through.
4. Taste, and adjust seasonings.
5. Garnish with the parsley, and serve.

Nutrition information: Makes 4 (1 cup) servings. Per serving: 298 calories, 4 g fat (1 g saturated fat) 61g carbohydrate, 9g protein, 7g fiber, 624 mg sodium.