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Corn Chowder
Corn Chowder
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From: EatingWell Magazine, January/February 1994
Evaporated fat-free milk is the key to this slimmed-down version of classic corn chowder.
- By: EatingWell Test Kitchen
Ingredients 6 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 1½ teaspoons canola oil
- 2 large onions, chopped
- 1 stalk celery, chopped
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- ½ teaspoon ground cumin
- 3½ 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
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Active
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Ready In
- 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.
- 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.
- Per serving: 187 calories; 2 g fat(0 g sat); 3 g fiber; 36 g carbohydrates; 9 g protein; 51 mcg folate; 2 mg cholesterol; 11 g sugars; 0 g added sugars; 993 IU vitamin A; 38 mg vitamin C; 192 mg calcium; 1 mg iron; 450 mg sodium; 710 mg potassium
- Nutrition Bonus: Vitamin C (63% daily value), Vitamin A (20% dv)
- Carbohydrate Servings: 2½
- Exchanges: 1½ starch, ½ fat-free milk, 1 vegetable
