Squash & Corn Chowder

Squash & Corn Chowder

4 Reviews
From: EatingWell Magazine, September/October 2014

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.

Ingredients 6 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 3 tablespoons extra-virgin olive oil
  • 1 cup diced onion
  • 1 cup diced celery
  • ½ cup all-purpose flour
  • 1½ teaspoons dried marjoram
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 4 cups reduced-sodium chicken broth
  • 1 cup whole milk
  • 3 cups diced summer squash
  • 2 cups diced red potatoes
  • 1 cup corn kernels
  • ¾ cup diced ham
  • Sliced scallions for garnish
  • Shredded pepper Jack cheese for garnish

Preparation

  • Active

  • Ready In

  1. 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.
  2. Stir in squash, potatoes and corn; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
  3. Add ham and cook, stirring frequently, until heated through, about 2 minutes. Serve topped with scallions and cheese, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 237 calories; 10 g fat(2 g sat); 3 g fiber; 28 g carbohydrates; 11 g protein; 86 mcg folate; 12 mg cholesterol; 7 g sugars; 0 g added sugars; 323 IU vitamin A; 25 mg vitamin C; 79 mg calcium; 2 mg iron; 737 mg sodium; 795 mg potassium
  • Nutrition Bonus: Vitamin C (42% daily value), Folate (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 vegetable, ½ lean meat, 1½ fat

Reviews 4

October 05, 2015
profile image
By: EatingWell User
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
October 04, 2014
profile image
By: EatingWell User
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
September 16, 2014
profile image
By: Sarah Smith
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
August 24, 2014
profile image
By: EatingWell User
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