Main Ten Minute Corn Chowder

1 teaspoon Vegetable oil
½ cup Onion (chopped)
1 teaspoon Garlic (minced)
4 tablespoons Flour (all purpose)
3 cups Non-fat milk
2 teaspoons Mustard
¼ teaspoon Thyme (dried)
To taste Black pepper
2 cups Corn kernels (frozen)
4 tablespoons Cheddar cheese (reduced-fat) (shredded)

Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.
Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: Food and Health Communications, Inc., Cooking Demo II