Corn Chowder Recipe

Summary

Health IndexHealthyCuisine
CourseDish
Main Ingredient

Ingredients

 Unsalted margarine1 Tablespoon
 Yellow onion1 Medium, chopped
 Stalk celery1 Small, chopped
 Green pepper1⁄4 Small, cored, seeded, and chopped
 Flour1 Tablespoon
 Paprika1⁄2 Teaspoon
 Low sodium chicken broth1 Cup (16 tbs)
 Whole kernel corn2 Cup (32 tbs) (Fresh/Frozen)
 Skim milk1 Cup (16 tbs)
 Lemon juice1 1⁄2 Teaspoon
 Black pepper1⁄8 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 385 Calories from Fat 128

% Daily Value*

Total Fat 14 g22.2%

Saturated Fat 3.1 g15.3%

Trans Fat 0 g

Cholesterol 4.6 mg

Sodium 317.4 mg13.2%

Total Carbohydrates 50 g16.6%

Dietary Fiber 5.2 g20.8%

Sugars 15.9 g

Protein 17 g33.9%

Vitamin A 40.4% Vitamin C 43%

Calcium 31.6% Iron 12%

*Based on a 2000 Calorie diet

Directions

In a large heavy saucepan, melt the margarine over moderate heat.
Add the onion, celery, and green pepper, and cook, uncovered, for 5 minutes or until the vegetables are soft.
Blend in the flour and paprika, and cook, stirring, for 3 minutes.
Gradually stir in the chicken broth and cook, stirring constantly, until the mixture thickens and comes to a boil 3 to 5 minutes.
Add the corn, cover, and cook for 5 minutes.
Stir in the milk, lemon juice, and black pepper; reduce the heat to low and heat the soup just to serving temperature 2 to 3 minutes.
Do not boil or the mixture will curdle.
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