Corn Chowder - 1 Guiding Stars
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One Guiding Star icon One Guiding Star indicates good nutritional value.

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.


  • 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


  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.
Nutritional analysis per serving: Calories 165; Total Fat 4g (5% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 3mg (0% DV); Sodium 215mg (9% DV); Total Carbohydrate 27g (10% DV); Dietary Fiber 2g (7% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 7g; Vitamin D 6% DV; Calcium 15% DV; Iron 6% DV; Potassium 10% DV; Vitamin K 35% DV; Riboflavin 25% DV; Vitamin B12 25% DV.
Recipe by Guiding Stars at
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