Corn Chowder

7 Reviews
100% would make this recipe again

A soup of corn and vegetables, which is a specialty of the southern U.S.A.

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Preparation : 15 min Cooking : 45 min
170 calories/serving

Ingredients

2 ears of corn 1.4 lb
1/2 potatoes, coarsely cut into 1 cm pieces 3.5 oz
1/2 sweet potatoes, coarsely cut into 1 cm pieces 3.2 oz
1 red onions, coarsely cut into 1 cm pieces 5.3 oz
1 carrots, coarsely cut into 1 cm pieces 3.5 oz
1/2 stalk celery, coarsely cut into 1 cm pieces 1.2 oz
1/2 yellow or red sweet peppers, coarsely cut into 1 cm pieces 3.5 oz
1/2 tbsp canola oil 0.3 fl.oz
2 1/2 cups vegetable broth 20.2 fl.oz
1 sprig fresh thyme 0.1 oz
1/2 cup cream 15% 4.2 fl.oz
3/4 tsp salt
1/2 tsp ground pepper 0.1 oz

Method

  1. Prepare the vegetables : shuck the ears of corn then cut off the kernels; peel the potatoes and sweet potatoes then coarsely dice them into 1 cm pieces; cut all the other vegetables into 1 cm pieces. Set aside.
  2. Pour the oil in a pot then add the onion and sweat 2-3 min, with stirring. Add the carrots, celery, and bell pepper, then cook with some stirring, until the vegetables are softened, about 6-7 min.
  3. Add the potatoes, sweet potatoes, broth, and thyme sprigs. Simmer, covered, until the potatoes are just tender, about 15 min. Add the corn and cream then simmer, uncovered, for an additional 10 min. Season with salt and pepper, then remove the thyme sprigs. Serve into bowls.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

170

Fat

7 g

10 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

27 g

9 %

Fibre

4 g

17 %

Sugars

6 g

Net Carbs

23 g

Protein

4 g

Vitamin A

66 %

Vitamin C

83 %

Calcium

6 %

Iron

7 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin C
Good source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | High Fibre | Halal | Kosher | Vegetarian | American

Top Reviews

View All Reviews
august 24, 2016 | I would make this recipe again

Wow! Sooo good :)

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