Creamy Corn and Bell Pepper Chowder
26
Creamy Corn Chowder recipe
Ingredients
| 2 | tablespoons |
chicken broth
reduced-fat |
|
| 1 | each |
sweet red bell peppers
finely diced |
|
| 3 | each |
scallions, spring or green onions
minced |
|
| 1 | each |
shallots
minced |
* |
| 1 | tablespoon |
unbleached all-purpose flour
|
|
| 2 | cups |
corn
|
|
| 1 ¾ | cups |
milk, skim
|
|
| 1 | dash |
nutmeg
|
* |
| 1 | teaspoon |
soy sauce, sodium reduced
|
|
| 1 | x |
sweet red pepper rings
for garnish |
* |
| 1 | x |
parsley leaves
fresh, snipped |
* |
Directions
Place the broth in a 4-quart pot over medium heat.
Add the peppers, scallions and shallots.
Cook, stirring frequently, until the peppers are crisp-tender, about 3 minutes.
Add a bit of water, if necessary, to prevent scorching.
Stir in the flour and cook until slightly thickened, 1 to 2 minutes, stirring constantly.
Remove from the heat and set aside.
Place 1 cup of the corn in a blender or food processor with 1 cup of the milk.
Process on low until smooth.
Add the corn-milk mixture, the remaining corn, the remaining milk, nutmeg and soy sauce to the peppers in the pot.
Set over medium heat and bring the mixture just to boiling, stirring frequently.
Reduce heat and simmer for about 5 minutes.
Garnish with the red peppers and parsley.
Nutrition Facts
Serving Size 236g (8.3 oz)Amount per Serving
Calories 12610% of calories from fat
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat
0g
Cholesterol 2mg
1%
Sodium 126mg
5%
Total Carbohydrate
8g
8%
Dietary Fiber 3g
12%
Sugars g
Protein
14g
Vitamin A 25%
•
Vitamin C 78%
Calcium 15%
•
Iron 5%
* based on a 2,000 calorie diet
How is this calculated?
