Corn Chowder

From EatingWell: January/February 1994 — Subscribe Now!

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

6 servings, a generous 1 cup each

Active Time: 25 minutes

Total Time: 35 minutes

Nutrition Profile

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

Preparation

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.
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; 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).

2 1/2 Carbohydrate Serving

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