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Corn Chowder Soup Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 8 servings
    • Calories: 155
    • Fat: 3g
    • Saturated Fat: 1g
    • Cholesterol: 2mg
    • Sodium: 115g
    • Carbohydrates: 28g
    • Fiber: 3g
    • Protein: 7g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Corn Chowder Soup Recipe

Heart Healthy Recipe Diabetes Recipe
This deliciously light corn chowder is low fat. Skim milk steps in for high fat heavy cream to give this soup a refreshing flavor. Add a touch of cayenne for a spicy kick.

Ingredients

    • 1 Tbsp olive oil
    • 2 celery stalks, chopped fine
    • 1 onion, chopped fine
    • 2 garlic cloves, minced
    • 1/4 small green bell pepper, chopped fine
    • 3 cups whole kernel corn
    • 2 potatoes, peeled and diced into 1/2-inch pieces
    • 2 cups reduced-sodium vegetable broth or water
    • 1/4 tsp black pepper
    • 1/8 tsp cayenne, optional
    • 1/2 tsp paprika
    • 1 Tbsp chopped fresh thyme
    • 3 1/2 cups skim milk
    • 1/4 cup all-purpose flour
    • 1/4 cup chopped fresh parsley

Preparation

    • In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
    • Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
    • In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
    • Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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