Corn Chowder

Number of Servings: 4 (297g)
Active Time: 30 min.
Total Time: 30 min.
Corn Chowder

Warm up your chilly autumn nights with hearty corn chowder. Add more vegetables if you like more chunks in your chowder. Pair with some whole-grain biscuits and a light salad for a satisfying meal.

Ingredients

  • 1 Tbsp. vegetable oil
  • 2 Tbsp. diced celery
  • 2 Tbsp. diced onion
  • 2 Tbsp. diced bell pepper
  • 1½ cups whole kernel corn
  • 1 cup cubed red potatoes
  • 1 cup water
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • ¼ tsp. paprika
  • 2 cups skim milk
  • 2 Tbsp. flour
  • 2 Tbsp. chopped fresh parsley

Directions

  1. Heat oil in medium saucepan. Add celery, onion, and pepper. Sauté until fragrant (2-3 minutes).
  2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered until potatoes are tender (10-12 minutes).
  3. Whisk milk and flour together and slowly pour into soup, stirring constantly. Simmer until mixture comes to boil and thickens (5-8 minutes). Season with pepper to taste and serve garnished with parsley.

Nutrition Facts

4 servings per container

Serving Size 297g

Amount per serving
Calories 165
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 3mg 0%
Sodium 215mg 9%
Total Carbohydrate 27g 10%
Dietary Fiber 2g 7%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 17g
Protein 7g
Vitamin D 1.5mcg 6%
Calcium 164.6mg 15%
Iron 0.9mg 6%
Potassium 530mg 10%
Vitamin A 93mcg 10%
Vitamin C 13.5mg 15%
Vitamin E 0.4mg 0%
Vitamin K 40.2mcg 35%
Thiamin 0.2mg 15%
Riboflavin 0.3mg 25%
Niacin 3.1mg 20%
Vitamin B6 0.2mg 10%
Folate 48.9mcg 12%
Vitamin B12 0.6mcg 25%
Biotin 2.7mcg 10%
Chloride 124.5mg 6%
Pantothenate 0.8mg 20%
Phosphorus 193.5mg 15%
Iodine 28.3mcg 20%
Magnesium 35.9mg 8%
Zinc 0.9mg 10%
Selenium 5.7mcg 10%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0.1mcg 0%
Molybdenum 3.1mcg 6%

* 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, Water, Whole Corn, Red Potatoes, Onion, Green Pepper, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Celery, Soybean Oil, Parsley, Salt, Black Pepper, Paprika.

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