Healthy Recipes Healthy Soup Recipes Healthy Chowder Recipes Healthy Corn Chowder Recipes Squash & Corn Chowder 5.0 (5) 5 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 45 mins Total Time: 45 mins Servings: 6 Yield: 6 servings Nutrition Profile: Low-Calorie Egg Free Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 3 tablespoons extra-virgin olive oil 1 cup diced onion 1 cup diced celery ½ cup all-purpose flour 1 ½ teaspoons dried marjoram ¼ teaspoon salt ¼ teaspoon ground pepper 4 cups reduced-sodium chicken broth 1 cup whole milk 3 cups diced summer squash 2 cups diced red potatoes 1 cup corn kernels ¾ cup diced ham Sliced scallions for garnish Shredded pepper Jack cheese for garnish Directions 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. 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. Rate it Print Nutrition Facts (per serving) 252 Calories 11g Fat 30g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 1/2 cups Calories 252 % Daily Value * Total Carbohydrate 30g 11% Dietary Fiber 3g 11% Total Sugars 7g Protein 12g 24% Total Fat 11g 14% Saturated Fat 2g 12% Cholesterol 12mg 4% Vitamin A 323IU 6% Vitamin C 25mg 27% Folate 81mcg 20% Sodium 416mg 18% Calcium 85mg 7% Iron 2mg 11% Magnesium 47mg 11% Potassium 798mg 17% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved