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Skinny Southwestern Corn Chowder

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Skinny Southwestern Corn Chowder
  • Prep Time 10 min
  • Total Time 40 min
  • Servings 6
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Lend us an ear (of corn that is) and we'll teach you how to create a delicious chowder that will have you chow down and trim down at the same time.

Ingredients

Nonstick cooking spray
1
cup chopped onion
1
leek, cleaned and chopped
5
cups frozen corn
3 1/2
cups reduced-sodium chicken broth
1
medium red sweet pepper, chopped
1/8
teaspoon ground black pepper
1/8
teaspoon cayenne pepper
3
threads saffron (optional)
Snipped fresh chives and/or ground black pepper (optional)

Directions

  • 1 Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
  • 2 Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
  • 3 Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
  • 4 Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.
Tips  

It's easy to make this soup a main dish—just stir in a cup or two of cooked chicken or lean ham cubes then top with a bit shredded cheddar or Monterey Jack cheese.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
10
)
Daily Value
Total Fat
1g
2%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
420mg
12%
Total Carbohydrate
32g
11%
(
Dietary Fiber
4g
17%
,
Sugars
7g
)
Protein
6g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
30%
30%
Calcium
2%
2%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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