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Creamy Corn Chowder

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Creamy Corn Chowder
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Creamy Corn Chowder

Get in a serving of whole grains with this satisfying side soup. A combination of creamed corn and whole-kernel corn give it a silky texture and deep sweetness. Use fresh corn if it’s in season or drained, canned corn if it’s easier to find than frozen.

Ingredients

Servings   5   Serving Size   1 cup

  • Cooking spray
  • 1 tablespoon light tub margarine
  • 1/2 cup chopped onion
  • 1/2 cup diced celery
  • 1 1/4 cups water
  • 1 small baking potato, peeled, cut into ½-inch cubes (about 1 cup)
  • 1 14.75-ounce can no-salt-added creamed corn, undrained
  • 1 1/2 cups frozen whole-kernel corn
  • 1-2 teaspoons sugar
  • 1 packet (1 teaspoon) salt-free instant chicken bouillon
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper (white preferred)
  • 1 cup fat-free half-and-half
  • 1 tablespoon all-purpose flour
  • 2 tablespoons minced parsley (fresh)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a medium saucepan with cooking spray. Melt the margarine over medium heat, swirling to coat the bottom. Cook the onion and celery for 4 to 5 minutes, or until the onion is soft but not brown, stirring occasionally. Stir in the water, potato, both corns, sugar, bouillon, salt, and pepper. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato is just tender, stirring occasionally.
  2. Pour the half-and-half into a small bowl. Add the flour, whisking to dissolve. Stir into the soup. Stir in the parsley. Simmer for 15 minutes, or until the soup has thickened, stirring frequently.

Cooking Tip: To thicken the soup even more, simmer for an additional 10 to 15 minutes. To thin the soup, stir in 1 or 2 tablespoons of fat-free half-and-half or fat-free milk.

Nutrition Facts

Creamy Corn Chowder

CaloriesCalories

193 Per Serving

ProteinProtein

7g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 193
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 142 mg
Total Carbohydrate 43 g
Dietary Fiber 4 g
Sugars 10 g
Protein 7 g

Dietary Exchanges
3 starch

 

Get in a serving of whole grains with this satisfying side soup. A combination of creamed corn and whole-kernel corn give it a silky texture and deep sweetness. Use fresh corn if it’s in season or drained, canned corn if it’s easier to find than frozen.

Nutrition Facts

Creamy Corn Chowder

CaloriesCalories

193 Per Serving

ProteinProtein

7g Per Serving

FiberFiber

4g Per Serving
×
Calories 193
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 142 mg
Total Carbohydrate 43 g
Dietary Fiber 4 g
Sugars 10 g
Protein 7 g

Dietary Exchanges
3 starch

Ingredients

Servings   5   Serving Size   1 cup

  • Cooking spray
  • 1 tablespoon light tub margarine
  • 1/2 cup chopped onion
  • 1/2 cup diced celery
  • 1 1/4 cups water
  • 1 small baking potato, peeled, cut into ½-inch cubes (about 1 cup)
  • 1 14.75-ounce can no-salt-added creamed corn, undrained
  • 1 1/2 cups frozen whole-kernel corn
  • 1-2 teaspoons sugar
  • 1 packet (1 teaspoon) salt-free instant chicken bouillon
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper (white preferred)
  • 1 cup fat-free half-and-half
  • 1 tablespoon all-purpose flour
  • 2 tablespoons minced parsley (fresh)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a medium saucepan with cooking spray. Melt the margarine over medium heat, swirling to coat the bottom. Cook the onion and celery for 4 to 5 minutes, or until the onion is soft but not brown, stirring occasionally. Stir in the water, potato, both corns, sugar, bouillon, salt, and pepper. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato is just tender, stirring occasionally.
  2. Pour the half-and-half into a small bowl. Add the flour, whisking to dissolve. Stir into the soup. Stir in the parsley. Simmer for 15 minutes, or until the soup has thickened, stirring frequently.

Cooking Tip: To thicken the soup even more, simmer for an additional 10 to 15 minutes. To thin the soup, stir in 1 or 2 tablespoons of fat-free half-and-half or fat-free milk.
 

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