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Creamy Corn and Bell Pepper Chowder

 
26

Creamy Corn Chowder recipe

Yield

4

servings

Prep

20

min

Cook

10

min

Ready

30

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

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.

 

* not incl. in nutrient facts

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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?

 

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