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.
- 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
- 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.