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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 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

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  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 information

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

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