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Thursday, September 5, 2013


Corn has a reputation as a fattening food.  Actually, it is low in fat and high in complex carbohydrates and fiber.  Try a new way of serving corn with this New England-style corn chowder.

Corn Chowder


4 c. fresh or frozen corn
½ T. oil
1 c. chopped onion
1 c. diced celery
4 ounces lean ham, trimmed and diced
2 cloves garlic, peeled, ends removed, minced
2 cans (10 ½ oz.) low-sodium chicken broth
2 c. diced peeled potatoes
¼ c. all-purpose flour
                                                                                    ½ tsp. black pepper
                                                                                   1/8 tsp. ground red pepper
                                                                                    2 c. skim milk
                                                                                    1 tsp. Worcestershire sauce

Process 2 ½ c. of the corn in a food processor or blender until smooth; set aside.  Heat the oil in a large Dutch oven over medium heat.  Add the onion, celery, ham and garlic, and sauté 10 minutes or until the vegetables are tender, stirring occasionally.  Add the broth and diced potato; bring to a boil.  Reduce heat and simmer, uncovered, for 20 minutes, stirring frequently.  Add the corn puree and remaining 1 ½ c. of corn; cook 10 minutes.

Place the flour and black and red pepper in a small bowl.  Gradually add the milk and Worcestershire sauce, blending with a wire whisk.  Gradually add the mixture to the chowder.  Cook over medium heat for 10 minutes or until thickened, stirring constantly.

Nutrition Information:  per 1/10 recipe
Calories 167, Total fat 2 g, Saturated fat 0.5 g, Cholesterol 7 mg, Sodium 184 mg, Carbohydrate 33 g, Fiber 3 g, Sugar 5 g, Protein 8 g 

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