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

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 1994


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; protein 9.4g 19% DV; carbohydrates 35.5g 12% DV; exchange other carbs 2.5; dietary fiber 3.4g 14% DV; sugars 11.3g; fat 1.9g 3% DV; saturated fat 0.3g 1% DV; cholesterol 2.3mg 1% DV; vitamin a iu 993IU 20% DV; vitamin c 38.2mg 64% DV; folate 51.4mcg 13% DV; calcium 191.6mg 19% DV; iron 1.1mg 6% DV; magnesium 44.2mg 16% DV; potassium 709.5mg 20% DV; sodium 449.9mg 18% DV; thiamin 0.2mg 15% DV.