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Savoy Cabbage & Corn Chowder

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Submitted by irish

YIELD

6 servings

PREP

10 min

COOK

40 min

READY

60 min

Ingredients

2 473
CUPS ML SAVOY CABBAGE
shredded *
2 1E+1
TEASPOONS ML PEANUT OIL
2 3E+1
TABLESPOONS ML RED ONION
minced
¼ 59
CUP ML CARROTS
diced
2 ½ 591
CUPS ML NEW POTATOES
cut in 1/2 inch cubes
2 3E+1
TABLESPOONS ML CILANTRO
chopped
2 3E+1
TABLESPOONS ML GREEN CHILI PEPPERS
diced
¼ 1.3
TEASPOON ML FENNEL SEEDS
0.6
TEASPOON ML DILL WEED
0.6
TEASPOON ML CORIANDER SEEDS
0.6
TEASPOON ML CELERY SALT
1 1
PINCH PINCH ROSEMARY LEAVES *
¼ 1.3
TEASPOON ML BLACK PEPPER
freshly ground
½ 2.5
TEASPOON ML SALT
1 ½ 355
CUPS ML MILK, LOW-FAT
½ 118
CUP ML CHICKEN BROTH, LOW SALT
fat free
5 144.5
OUNCES ML/G CORN
½ 2.5
TEASPOON ML THYME
fresh, to garnish *

Directions

Heat oil in a flat bottom wok or large and deep sauté pan.

Sauté cabbage until sweetened, about 4 minutes.

Add onion and sauté for 1 to 2 minutes.

Add carrot, potatoes, cilantro, and canned chili peppers.

Combine pinches of the dried herbs and seeds with a smaller pinch of fresh rosemary leaves.

Grind (or otherwise crush) the seasonings, then add to the soup.

Season with pepper and salt and stir well.

Pour in the milk.

Add chicken broth to level of potatoes, add ¼ cup more if needed to raise the liquid level.

Bring to a boil.

Cover and reduce heat to simmer; cook the potatoes for 20 minutes, stirring occasionally.

Purée half of the soup.

Add 5 to 6 ounces of fresh or thawed corn kernels.

Top with snipped thyme. Cover. Simmer another 10 to 12 minutes. Serve in chowder bowls with hot or spicy sauces.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 249g (8.8 oz)
Amount per Serving
Calories 121 19% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 3mg 1%
Sodium 295mg 12%
Total Carbohydrate 7g 7%
Dietary Fiber 2g 9%
Sugars g
Protein 9g
Vitamin A 22% Vitamin C 25%
Calcium 10% Iron 3%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free
 

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