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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.

Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary test

total:
45 mins
Servings:
6

Nutrition Profile:

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • Stir in squash, potatoes and corn; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.

  • Add ham and cook, stirring frequently, until heated through, about 2 minutes. Serve topped with scallions and cheese, if desired.

Tips

To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition Facts

252 calories; protein 11.9g; carbohydrates 29.5g; dietary fiber 3.1g; sugars 7.1g; fat 10.7g; saturated fat 2.4g; cholesterol 12mg; vitamin a iu 323.2IU; vitamin c 24.6mg; folate 81.3mcg; calcium 85.1mg; iron 1.9mg; magnesium 46.7mg; potassium 798mg; sodium 415.9mg; thiamin 0.4mg.
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