10 Minute Corn Chowder

Number of Servings: 4 (285g)
Active Time: 5 min.
Total Time: 10 min.
10 Minute Corn Chowder

Corn chowder doesn’t need to be complicated to be comforting. You’ll find this simple recipe to be quick and perfect for a cozy winter night.

Tip: Adding raw potatoes would increase the cooking time substantially, but if you have leftover roasted or baked potatoes, you can cube them and toss them in.

Ingredients

  • 1 tsp. canola oil
  • ½ onion, chopped
  • 1 clove garlic, minced
  • 3 cups skim milk
  • 4 Tbsp. flour
  • 2 tsp. mustard
  • ¼ tsp. thyme
  • pepper to taste
  • 2 cups corn
  • 4 Tbsp. shredded, reduced fat cheddar cheese

Directions

  1. Heat oil in a large nonstick skillet over medium-high. Sauté the onion and garlic until golden (2 minutes).
  2. In a separate bowl, whisk together milk, flour, mustard, thyme, and pepper in a small bowl and mix well.
  3. Slowly stir the milk mixture into the onions in the skillet then add the corn. Mix well until the mixture comes to a boil and thickens (3 minutes). Stir constantly.
  4. Serve hot, topped with cheddar cheese.

Nutrition Facts

4 servings per container

Serving Size 285g

Amount per serving
Calories 180
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 5mg 2%
Sodium 170mg 7%
Total Carbohydrate 31g 11%
Dietary Fiber 2g 7%
Total Sugars 12g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 18g
Protein 11g
Vitamin D 2.2mcg 10%
Calcium 264.8mg 20%
Iron 0.9mg 6%
Potassium 475mg 10%
Vitamin A 123.2mcg 15%
Vitamin C 5.6mg 6%
Vitamin E 0.3mg 0%
Vitamin K 2.4mcg 2%
Thiamin 0.2mg 15%
Riboflavin 0.4mg 30%
Niacin 3.9mg 25%
Vitamin B6 0.2mg 10%
Folate 60.2mcg 15%
Vitamin B12 1mcg 40%
Biotin 4.2mcg 15%
Chloride 187mg 8%
Pantothenate 1mg 20%
Phosphorus 283.7mg 25%
Iodine 42.5mcg 30%
Magnesium 38.3mg 10%
Zinc 1.3mg 10%
Selenium 10.9mcg 20%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0.2mcg 0%
Molybdenum 4.4mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Skim Milk, Corn, Onion, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Lowfat Cheddar Cheese (milk, Cultures, Enzymes, Salt), Yellow Mustard (distilled Vinegar And Water, Mustard Seed, Salt, Turmeric, Paprika, Spices And Flavorings), Canola Oil, Garlic, Black Pepper, Thyme.

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