Chunky Corn Chowder with Kale and Sweet Potato

Makes 8 one-cup servings. Recipe is by Holly Clegg. I made it and it is delicious!

Terrific Tip: If you want the soup a little thicker, dissolve two teaspoons cornstarch in a little water and add. After refrigerating leftovers, if too thick, add more broth.

1 onion, diced

1 cup chopped celery

1 teaspoon minced garlic

¼ cup all-purpose flour

2 cups skim milk

2 cups low sodium fat-free vegetable or chicken broth

1 (16-ounce) package frozen corn

1 large Louisiana yam (sweet potato), peeled and cut into ½-inch cubes

Salt and pepper to taste

1½ cups chopped kale

1. In large nonstick pot, heat oil and sauté onion, celery and garlic until tender, 5-7 minutes. Whisk in flour and cook, stirring constantly, for one minute.

2. Gradually add milk and broth; bring to boil, stirring several minutes or until mixture thickens. Lower heat and add corn and sweet potato, cooking until sweet potato is tender, 6-8 minutes. Season to taste. Before serving, stir in kale, cooking several minutes.

Nutritional information per serving: calories 186, calories from fat 18 percent, fat 4 g, saturated fat 1 g, cholesterol 1 mg, sodium 91 mg, carbohydrates 34 g, dietary fiber 4 g, total sugars 9 g, protein 6 g. Dietary exchanges: 2 starch, 1 vegetable, ½ fat