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Corn Chowder Soup

Heart Healthy Corn Chowder Soup Recipe

               
Corn Chowder Soup
Creamy, deeply savory, and nourishing corn chowder is the heart-healthy comfort food that will win over picky eaters. Corn, bell peppers, and finely chopped celery combine with garlic and fresh herbs for a lusciously light dish.
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Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
2 celery stalks, chopped fine
1 onion, chopped fine
2 garlic cloves, minced
1/4 small green bell pepper, chopped fine
3 cups whole kernel corn
2 potatoes, peeled and cut into 1/2-inch cubes
2 cups reduced-sodium vegetable broth or water
1/4 tsp black pepper
1/8 tsp cayenne pepper (optional)
1/2 tsp paprika
1 Tbsp chopped fresh thyme
3 1/2 cups skim milk
1/4 cup all-purpose flour
1/4 cup chopped fresh parsley
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Directions
Step 1

In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.

Step 2

Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.

Step 3

In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.

Step 4

Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.

Time: 60 minutes
Servings: 8
Calories: 155
Make this for:
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:155
total fat:3g
sat fat:1g
cholesterol:2mg
sodium:115mg
total carb:28g
fibers:3g
proteins:7g

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About This Healthy Recipe

The best Corn Chowder Soup is thick and rich and creamy and that’s why corn chowder is not on many healthy diets. Until now. Our chefs created a heart healthy creamy chowder thickening the broth with potatoes and corn but no cream. Instead skim milk gradually added to the recipe makes this healthy chowder silky, luscious and low calorie. How to make this low calorie Corn Chowder Soup recipe. As you dip your spoon deep into this thick and rich low calorie Corn Chowder, you’ll wonder how a generous serving contains only 150 calories. Read the recipe carefully and you’ll see that all those vegetables, potatoes, corn, peppers, onions condense slowly to create a dense soup broth that’s heavy on flavor and light on calories. How to make this low sodium Corn Chowder Soup recipe. The secret to this low sodium recipe is to make the corn chowder slowly. Give the vegetables and all the spices time to blend and release their flavor and you’ll see why this is a no salt corn chowder recipe.

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Heart Healthy Corn Chowder Soup Recipe
Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
2 celery stalks, chopped fine
1 onion, chopped fine
2 garlic cloves, minced
1/4 small green bell pepper, chopped fine
3 cups whole kernel corn
2 potatoes, peeled and cut into 1/2-inch cubes
2 cups reduced-sodium vegetable broth or water
1/4 tsp black pepper
1/8 tsp cayenne pepper (optional)
1/2 tsp paprika
1 Tbsp chopped fresh thyme
3 1/2 cups skim milk
1/4 cup all-purpose flour
1/4 cup chopped fresh parsley
Directions
Step 1

In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.

Step 2

Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.

Step 3

In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.

Step 4

Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.

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