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Corn Chowder

Corn Chowder
Evaporated fat-free milk is the key to this slimmed down version of classic corn chowder.

Ingredients:  corn
  • 1 1/2 teaspoons canola oil
  • 2 large onions, chopped
  • 1 stalk celery, chopped
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 3 1/2 cups reduced-sodium chicken broth
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 1 bay leaf
  • 2 cups frozen corn kernels
  • 1 potato, peeled and diced
  • 2 tablespoons cornstarch
  • 1 12-ounce can nonfat evaporated milk
  • Salt & freshly ground pepper, to taste
  • Pinch cayenne pepper
  • Fresh parsley for garnish



Directions:  
  1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
  2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne. Garnish with fresh chopped parsley (optional).


Makes 6 servings 

 Per 1 cup serving : 200 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 5 mg Cholesterol; 38 g Carbohydrates; 10 g Protein; 4 g Fiber; 208 mg Sodium; 608 mg Potassium

Adapted from EatingWell.com