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Corn Chowder

We had a truly decadent and wonderful corn chowder but we were forever getting requests for a version that was lower in fat. We knew it would have to be very good to replace this popular soup. I am happy to say we heard nary a complaint and I get many recipe requests for this new leaner rendition. (6-10 oz servings)

  • 2/3 cup chopped yellow onions
  • 2 tsp. fresh minced garlic
  • 2 cups vegetable stock
  • 1½ cups diced peeled potatoes
  • ¼ tsp. salt
  • ½ tsp. chili powder, dry toasted
  • ¼ tsp. black pepper
  • 3 Tbsp. canned diced chilies, rinsed
  • 14 oz. frozen corn, thawed
  • 2½ Tbsp. diced roasted red pepper
  • 2 cups hot nonfat milk
  • 1/3 cup all purpose flour
  • 1 cup cold nonfat milk

Wilt the onions and garlic in a covered pan with some of the stock. Remove the lid after the juices are rendered and cook off the excess liquid. Add the potatoes and spices and stir until well coated. Cook on low heat for 2-3 minutes. Add remaining stock and bring to a boil, then turn down to a simmer. Cook until potatoes are tender. Add chilies, frozen corn and the first measurement of milk. Bring this to a boil and then turn it down to a simmer. After cooking for 15 minutes or so, puree half the soup and add it back to the pot. Bring this back up to a simmer while making a whitewash by whisking the flour into the remaining cold milk and stir it into the simmering soup. Cook until thickened and adjust seasonings.

Per Serving: Calories: 164 Protein: 7gm Fat: 1gm Carbohydrates: 34gm Sodium: 862mg

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