Foodie Friday: Fresh Corn Chowder

This soup, brimming with fresh vegetables, is a delicious way to enjoy summer produce while you watch your weight. Consuming low-calorie soup helps you fill up so you can eat less, according to research.

Ingredients:
  • 1 Tbsp. margarine
  • 2 large ears of corn, kernels removed (about 2 c.)
  • 1 small yellow onion
  • 1 large celery rib, chopped
  • 1 Tbsp. flour
  • 2 c. fat-free half-and-half
  • 2 c. vegetable broth
  • 2 large carrots, pared, sliced 1/4-inch thick, cooked
  • 1 tsp. chopped fresh thyme
  • ¾ tsp. salt
  • ¼ tsp. pepper
  • 1 Tbsp. chopped Italian parsley

Directions:
  • Melt margarine in large pot over medium heat.
  • Add corn, celery and onion.
  • Cook for 10 minutes or until celery is just tender, stirring frequently.
  • Add flour, stirring constantly until mixed in.
  • Add half-and-half, ½ cup at a time, stirring after each addition.
  • Add vegetable broth and bring to a simmer.
  • Add carrots, thyme, salt and pepper.
  • Simmer 15 minutes. Garnish with parsley.

Makes 6 (1 1/8-cup) servings.

Note: You can serve fresh corn chowder hot or chilled. To serve cold, refrigerate the soup at least 2 hours. Skim any margarine off the surface before serving.

Nutrition information per serving: 140 calories; 2.75 g total fat; 5 g protein; 22.5 g carbohydrates; 550 mg sodium; and 2 g dietary fiber.


For more perfect summer recipes, visit our boards at pinterest.com/gwinnettmedical.

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