Fresh Corn Chowder

Fresh Corn Chowder

Turkey bacon gives this creamy corn chowder a fabulous flavor without adding a lot of saturated fat. The soup has less than 190 calories per serving so it's an excellent choice if you are watching your weight. If you don't have fresh corn, frozen will work just as well.

From EatingWell: July/August 1998
Yield: 6 servings, generous 1 cup each
Active Time: 1 hour
Total Time: 1 1/4 hours

Ingredients

  1. 1 1/2 teaspoons canola oil
  2. 2 slices turkey bacon, diced
  3. 1 medium onion, diced
  4. 1 red bell pepper, diced
  5. 1 stalk celery, diced
  6. 1/4 cup all-purpose flour
  7. 2 14-ounce cans reduced-sodium chicken broth
  8. 3 medium ears corn, kernels cut from cob (see Tip)
  9. 2 medium potatoes, peeled and diced
  10. 1 1/2 cups low-fat milk
  11. 1 teaspoon salt
  12. Freshly ground pepper, to taste
  13. 2 tablespoons chopped fresh parsley

Preparation

  1. Heat oil in a large saucepan over medium heat. Add bacon, onion, bell pepper and celery. Cook, stirring frequently, until softened and beginning to brown, 7 to 8 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute more. Add broth and bring to a boil, whisking constantly. Reduce heat to low and simmer, uncovered, stirring occasionally, until slightly thickened, about 15 minutes.
  2. Add corn kernels, potatoes, milk and salt to the pan. Return to a simmer and cook, uncovered, until the vegetables are tender, 20 to 30 minutes. Season with pepper. Serve garnished with parsley.

Tips & Notes

Nutrition

Nutrition Per Serving: 188 calories; 5 g fat (1 g sat, 2 g mono); 14 mg cholesterol; 29 g carbohydrates; 9 g protein; 3 g fiber; 605 mg sodium; 455 mg potassium.

Nutrition Bonus: Vitamin C (69% daily value), Vitamin A (19% dv).

2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 fat