Corn & Pepper Chowder

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
  • ½ teaspoon ground cumin
  • 1 clove garlic, finely chopped
  • ½ cup canned or frozen corn kernels, thawed
  • ½ small red bell pepper, finely chopped
  • 1 10-ounce can condensed cream of celery soup, preferably reduced-fat
  • 1½ cups fat-free milk
  • ¼ 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; 3.0 g fat(1.0 g sat); 3.0 g fiber; 20.0 g carbohydrates; 6.0 g protein; 27.0 mcg folate; 6 mg cholesterol; 8.0 g sugars; 1118.0 IU vitamin A; 19.0 mg vitamin C; 180.0 mg calcium; 1.0 mg iron; 543 mg sodium; 783.0 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value), Vitamin A (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, ½ reduced-fat milk

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