Lend us an ear (of corn that is) and we'll teach you how to create a delicious chowder that will have you chow down and trim down at the same time.
Skinny Southwestern Corn Chowder
- Prep Time 10 min
- Total 40 min
- Servings 6
- Ingredients 10
Ingredients
- Nonstick cooking spray
- 1 cup chopped onion
- 1 leek, cleaned and chopped
- 5 cups frozen corn
- 3 1/2 cups reduced-sodium chicken broth
- 1 medium red sweet pepper, chopped
- 1/8 teaspoon ground black pepper
- 1/8 teaspoon cayenne pepper
- 3 threads saffron (optional)
- Snipped fresh chives and/or ground black pepper (optional)
Instructions
-
Step1Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
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Step2Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
-
Step3Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
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Step4Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.
Nutrition
160
Calories
1g
Total Fat
6g
Protein
32g
Total Carbohydrate
7g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 160
- Calories from Fat
- 10
- Total Fat
- 1g
- 2%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 330mg
- 14%
- Potassium
- 420mg
- 12%
- Total Carbohydrate
- 32g
- 11%
- Dietary Fiber
- 4g
- 17%
- Sugars
- 7g
- Protein
- 6g
% Daily Value*:
- Vitamin A
- 25%
- 25%
- Vitamin C
- 30%
- 30%
- Calcium
- 2%
- 2%
- Iron
- 6%
- 6%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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