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Corn Chowder

:  January/February 1994

Your rating: None Average: 3.4 (8 votes)

Evaporated fat-free milk is the key to this slimmed down version of classic corn chowder.


Corn Chowder Recipe

Makes: 6 servings, a generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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

Per serving: 200 calories; 2 g fat ( 1 g sat , 1 g mono ); 5 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 10 g protein; 4 g fiber; 208 mg sodium; 608 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (64% dv), Potassium (17% dv), Calcium (19% dv).

Carbohydrate Servings: 2 1/2

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


More From EatingWell

Recipe Categories

Ethnic/Regional
African
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
6
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Fall
Winter
Style/Theme
Comfort foods
Entertaining, casual
Everyday favorites
Type of Dish
Soups/stews
Publication
January/February 1994
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