Corn & Pepper Chowder

From EatingWell: March/April 1995 — Subscribe Now!

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.

3 servings, 1 1/3 cups each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

1 teaspoon chili powder
1/2 teaspoon ground cumin
1 clove garlic, finely chopped
1/2 cup canned or frozen corn kernels, thawed
1/2 small red bell pepper, finely chopped
1 10-ounce can condensed cream of celery soup, preferably reduced-fat
1 1/2 cups fat-free milk
1/4 cup chopped scallions
Salt & freshly ground pepper to taste

Preparation

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.
Add soup and milk; stir until heated through. Stir in scallions and season with salt and pepper.

Nutrition

Per serving: 122 calories; 3 g fat (1 g sat, 0 g mono); 6 mg cholesterol; 20 g carbohydrates; 6 g protein; 2 g fiber; 764 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (32% daily value), Vitamin A (22% dv), Calcium (18% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 reduced-fat milk