An Inside Look at Healthy Living...

Friday, August 1, 2014

Corn Chowder

Corn Chowder

:  January/February 1994
Your rating: None Average: 3.3 (16 votes)
Evaporated fat-free milk is the key to this slimmed down version of classic corn chowder.


INGREDIENTS
Makes:
 6 servings, a generous 1 cup each
Active Time: 
Total Time: 
  • 1 1/2 teaspoons canola oil
  • 2 large onions, chopped
  • 1 stalk celery, chopped
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 3 1/2 cups reduced-sodium chicken broth
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 1 bay leaf
  • 2 cups frozen corn kernels
  • 1 potato, peeled and diced
  • 2 tablespoons cornstarch
  • 1 12-ounce can nonfat evaporated milk
  • Salt & freshly ground pepper, to taste
  • Pinch cayenne pepper

PREPARATION

  1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
  2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.

NUTRITION

Per serving: 200 calories; 2 g fat (1 g sat, 1 g mono); 5 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 10 g protein; 4 g fiber; 208 mg sodium; 608 mg potassium.
Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (64% dv), Potassium (17% dv), Calcium (19% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 1 1/2 starch, 1/2 fat-free milk, 1 vegetable