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Corn Chowder

http://www.eatingwell.com/recipes/corn_chowder.html

From EatingWell:  January/February 1994

Evaporated fat-free milk is the key to this slimmed down version of classic corn chowder.

6 servings, a generous 1 cup each | Active Time: 25 minutes | Total Time: 35 minutes

Ingredients

• 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; 10 g Protein; 4 g Fiber; 208 mg Sodium; 608 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 fat-free milk, 1 vegetable