In this healthy corn chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy vegetable and corn chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

EatingWell Test Kitchen
Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary

total:
45 mins
Servings:
6
Nutrition Profile:
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, marjoram, salt and pepper over the vegetables and cook, stirring, for 1 minute more. Add broth and milk; bring to a gentle boil, stirring constantly.

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  • Stir in squash, potatoes and corn; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.

  • Add ham and cook, stirring frequently, until heated through, about 2 minutes. Serve topped with scallions and cheese, if desired.

Tips

To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition Facts

252 calories; protein 11.9g 24% DV; carbohydrates 29.5g 10% DV; dietary fiber 3.1g 12% DV; sugars 7.1g; fat 10.7g 17% DV; saturated fat 2.4g 12% DV; cholesterol 12mg 4% DV; vitamin a iu 323.2IU 7% DV; vitamin c 24.6mg 41% DV; folate 81.3mcg 20% DV; calcium 85.1mg 9% DV; iron 1.9mg 11% DV; magnesium 46.7mg 17% DV; potassium 798mg 22% DV; sodium 415.9mg 17% DV; thiamin 0.4mg 37% DV.

Reviews (7)

Read More Reviews
7 Ratings
  • 5 star values: 6
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
08/24/2014
Easy to Make Vegan I used this recipe as a jumping off point for a vegan chowder similar to Whole Foods Corn and Poblano chowder. I skipped the ham and used almond milk and vegetarian chicken broth. I then added a red bell pepper and whole jalapeno for some heat and fire roasted corn for added flavor since I skipped the ham. Very filling but still full of healthy veg! Pros: versatile easy Cons: lots of veg prep Read More
Rating: 5 stars
05/04/2017
Excellent! This satisfied my creamy craving without feeling heavy. I omitted the squash subbed chicken sausage for ham and oregano for marjoram. Also added diced roasted red pepper. Topped with green onion cheese and Dijon croutons. Read More
Rating: 5 stars
09/16/2014
A great filling chowder This chowder turned out great! It's really thick and creamy and seems more indulgent than it is. I love that it's quick and full of veggies. I used yukon gold potatoes in place of the red and probably had more like 4 cups of squash and used a fresh ear of corn so it was less than a cup. I also pureed part of the soup before adding in the ham. We got 5 large servings out of it. Pros: Quick Filling Full of Veggies Read More
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Rating: 5 stars
04/02/2017
Nice combination of ingredients and the end product is very flavorful but the squash will not look anything like the picture. After following the recipe exactly the squash has no color. To cut down on the viscosity I would skip the flour. It's supposed to be a soup not a mash. In any case this is a great tasting soup. Read More
Rating: 4 stars
10/05/2015
Yummy soup tastes best the day after you make it. This wonderful soup tastes best the day after you make it. I've made it twice and am going to make it again today. I used home-grown Ronde De Nice summer squash. Using the Roux is okay but soup tastes less like gravy and more like chowder if you decrease or eliminate the flour. Instead to thicken I puree some cooked squash and add with the stock. Near the end I smash some of the cooked potatoes on the side of the pot. I also substitute nonfat/lowfat milk for some of the stock. (I usually use my own low salt stock which is more concentrated than commercial stock.) Dried marjoram or thyme both work well. Pros: Great tasting Cons: A bit gravy-like if you use the all the flour Read More
Rating: 5 stars
10/05/2014
Works with winter squashes too! I really wanted a simple but warming filling chowder to eat with this great bread we bought today at the farm. We also needed to use up a bunch of corn but didn't have the summer squash anymore. Instead I used a small-chopped delicata that was just huge. We also didn't have celery but we used small pearl onions instead. I made about a batch and a half got a meal for two and a toddler 3 work meals out of it and still had 4 cups left to go in the fridge! Another tip (aside from delicata/winter squashes working great) - we were short on milk but adding a bit of extra flour-soup roux as I got towards the end (taking about a cup out and whisking it with extra flour in a small dish after the soup was basically done) made it just as creamy as can be without the milk. The marjoram was such a delight! My husband went from 'it's good honey' to 'that was fantastic!' afterwards. Pros: Simple setup of soup quick to make Cons: Lots of chopping Read More
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Rating: 5 stars
10/15/2019
The freeze took out my squash plants but I still have a quite a few zucchinis left. I made this for dinner last night and it was outstanding. Mostly followed the recipe except that I added the squash about 5 minutes after the potatoes, added the milk and corn (I used frozen) at the end with the ham, added a bit of green chili and cheese. It was a great meal and I can’t wait to have the leftovers for lunch today. Read More