• 1/2 cup onions, chopped
• 1 tsp. dried thyme leaves
• 3/4 tsp. dried marjoram leaves
• 1/2 tsp. crushed red pepper
• 1 Tbs. butter or margarine
• 2 Tbs. flour
• 3-1/2 cups nonfat milk
• 1 medium potato, peeled, cubed
• 1 cup small broccoli florets
• 1 lb. canned red beans, or canned pink beans, rinsed and drained
• 1 cup canned creamed corn, or frozen, thawed creamed corn
• 3/4 lb. peeled, deveined shrimp

Sauté onion, thyme, marjoram, and crushed red pepper in butter in large saucepan until onion is tender, about 5 minutes. Stir in flour and cook 1 minute longer. Stir in milk and potato; heat to boiling. Reduce heat and simmer, covered, 5 minutes. Add broccoli, beans and corn, and simmer, covered, until vegetables are tender, about 10 minutes, adding shrimp during the last 5 minutes.

Per serving: calories 424, fat 5.6g, 12% calories from fat, cholesterol 141mg, protein 34.4g, carbohydrates 61.2g, fiber 8.0g, sugar 16.8g, sodium 529mg, diet points 7.8.

Dietary Exchanges: Milk: 0.9, Vegetable: 0.6, Fruit: 0.0, Bread: 2.7, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 3.6

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