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)!
My Private Note
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)
- 1Heat the olive oil in a medium stockpot over medium-high heat.
- 2Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
- 3Stir in the flour and cook for 1 minute, stirring constantly.
- 4Add (the peppers if fresh), carrots and corn and stir well.
- 5Stir in the potato, milk, broth, and thyme.
- 6Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
- 7While 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.
- 8Stir the beans into the soup and cook until warmed or ready to eat.
- 9Serve hot.
- 10For Vegetarian use the Vegetable Broth of course.
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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
- Total Fat 3.7 g
- Saturated Fat 0.6 g
- Cholesterol 2.1 mg
- Sodium 198.8 mg
- Total Carbohydrate 27.8 g
- Dietary Fiber 4.7 g
- Sugars 8.4 g
- Protein 8.5 g
The following items or measurements are not included:
low sodium vegetable broth