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    You are in: Home / Recipes / Healthy Corn Chowder Recipe
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    Healthy Corn Chowder

    Total Time:

    Prep Time:

    Cook Time:

    39 mins

    14 mins

    25 mins

    Lowfat Linda's Note:

    This corn chowder can be a side dish or serve as a main meal. It is tasty and filling with 'hidden protein' (beans) that you'll never even notice. The recipe originally came from Nutrition Action and I've made a few tweaks. The evaporated milk makes the chowder taste much richer. I like to serve this crumbled Morning Star Breakfast Strips (fake bacon) that people can sprinkle on top of their chowder and crusty bread. Super healthy, super low fat and pretty low salt (especially for soup)!

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    Ingredients:

    Servings:

    Units: US | Metric

    • 2 tablespoons olive oil
    • 1 onion, diced
    • 5 garlic cloves, chopped
    • 2 tablespoons flour
    • 2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods)
    • 2 carrots, peeled and coined
    • 2 cups corn (frozen, fresh or canned)
    • 1 potato, peeled and diced
    • 1 (12 ounce) can evaporated skim milk
    • 1 1/2 cups skim milk
    • 2 cups low sodium vegetable broth (or chicken broth)
    • 1 teaspoon dried thyme
    • 1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)

    Directions:

    1. 1
      Heat the olive oil in a medium stockpot over medium-high heat.
    2. 2
      Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
    3. 3
      Stir in the flour and cook for 1 minute, stirring constantly.
    4. 4
      Add (the peppers if fresh), carrots and corn and stir well.
    5. 5
      Stir in the potato, milk, broth, and thyme.
    6. 6
      Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
    7. 7
      While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
    8. 8
      Stir the beans into the soup and cook until warmed or ready to eat.
    9. 9
      Serve hot.
    10. 10
      For Vegetarian use the Vegetable Broth of course.

    Browse Our Top Chowders Recipes

    Ratings & Reviews:

    • on March 28, 2012

      45

      Lovely healthy soup.
      I chopped up another onion because with all those other veg it looked like it paled in significance. I loved the addition of the mashed cannellini beans, they added thickness aswell a nice flavour. In the end I did find that it needed something more than thyme, so added about 2 tsp of fresh garlic chives, some dried parsley, cracked pepper and 2 tsp of salt.
      I'll make it again.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on April 06, 2010

      55

      Very good and healthy, too!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Healthy Corn Chowder

    Serving Size: 1 (223 g)

    Servings Per Recipe: 10

    Amount Per Serving
    % Daily Value
    Calories 173.2
     
    Calories from Fat 33
    19%
    Total Fat 3.7 g
    5%
    Saturated Fat 0.6 g
    3%
    Cholesterol 2.1 mg
    0%
    Sodium 198.8 mg
    8%
    Total Carbohydrate 27.8 g
    9%
    Dietary Fiber 4.7 g
    18%
    Sugars 8.4 g
    33%
    Protein 8.5 g
    17%

    The following items or measurements are not included:

    low sodium vegetable broth

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