Evaporated fat-free milk is the key to this slimmed-down version of classic corn chowder. Source: EatingWell Magazine, January/February 1994

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

187 calories; 1.9 g total fat; 0.3 g saturated fat; 2 mg cholesterol; 450 mg sodium. 710 mg potassium; 35.5 g carbohydrates; 3.4 g fiber; 11 g sugar; 9.4 g protein; 993 IU vitamin a iu; 38 mg vitamin c; 51 mcg folate; 192 mg calcium; 1 mg iron; 44 mg magnesium;