Corn & Pepper Chowder

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From: EatingWell Magazine March/April 1995

Cooked chicken or seafood would be a nice addition to this soup. For an even richer flavor, sauté the corn first in a teaspoon of oil until lightly browned.

Ingredients 3 servings

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Original recipe yields 3 servings
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  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 clove garlic, finely chopped
  • 1/2 cup canned or frozen corn kernels, thawed
  • 1/2 small red bell pepper, finely chopped
  • 1 10-ounce can condensed cream of celery soup, preferably reduced-fat
  • 1 1/2 cups fat-free milk
  • 1/4 cup chopped scallions
  • Salt & freshly ground pepper to taste

Preparation

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  1. Stir chili powder, cumin and garlic in a dry, heavy-bottomed saucepan over medium heat until fragrant, 1 to 2 minutes. Add corn and peppers and toss to coat.
  2. Add soup and milk; stir until heated through. Stir in scallions and season with salt and pepper.

Nutrition information

  • Per serving: 128 calories; 3 g fat(1 g sat); 3 g fiber; 20 g carbohydrates; 6 g protein; 27 mcg folate; 6 mg cholesterol; 8 g sugars; 0 g added sugars; 1118 IU vitamin A; 19 mg vitamin C; 180 mg calcium; 1 mg iron; 543 mg sodium; 783 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1/2 reduced-fat milk

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