Corn & Pepper Chowder

March/April 1995

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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.

Corn & Pepper Chowder

Makes: 3 servings, 1 1/3 cups each

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  • 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


  1. 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.
  2. Add soup and milk; stir until heated through. Stir in scallions and season with salt and pepper.


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).

Carbohydrate Servings: 1

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

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