vegetable cooking spray
1 C. chopped onion
1 C. vegetable broth – canned
1 C. chopped cauliflower
1/2 C. sliced carrot
1/2 C. sliced green beans
1 jalapeño pepper – halved lengthwise
1/4 C. all-purpose flour
3 C. 2% low-fat milk
1/4 tsp. white pepper
1 Dash ground red pepper
11 oz. whole-kernel corn – drained
2/3 C. shredded reduce fat sharp cheddar cheese – (2-2/3 oz.)

Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; sauté until tender. Add broth, cauliflower, carrot, green beans, and jalapeño; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Place flour in a medium bowl. Gradually add milk, stirring with a wire whisk until blended. Add milk mixture, white pepper, red pepper, and corn to pan; stir well. Cook over medium heat until thickened (10 minutes), stirring constantly. Whisk in cheese. Serve hot.

Yield: 4 servigns
Calories: 230
Fat: 6g
Fiber: 2.4g