Side Pannel
Corn and Potato Chowder
Corn and Potato Chowder
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Fat, Soups, Vegetarian
Ingredients List
- 1 ts Safflower oil
- 2 ts Dry sherry;or water
- 1 1/4 c Onion;finely chopped
- 1 c Carrot;thinly sliced
- 2 Celery stalks;thinly sliced
- 1 Bay leaf
- 2 c Red potatoes;cubed
- 1 c Vegetable stock
- 1 c Skim milk
- 1 c Fresh or frozen corn
- Cayenne to taste
- Nonfat plain yogurt for
- ;garnish---optional
Directions
In a large, heavy saucepan, heat oil and sherry or water until bubbling.
Add onion and saute 5 minutes, stirring frequently to prevent browning. (If
mixture appears dry, add 1 to 2 tbs water.) Add carrot, celery, bay leaf,
potatoes and stock. Cover pan, bring to a boil and cook over medium heat 10
to 15 minutes, or until potato is tender. Add milk and corn and simmer 3
minutes, or until corn is tender. Discard bay leaf. Puree 1 c soup in a
blender, then return to the pot. Season with cayenne. If desired, garnish
with a dollop or nonfat yogurt.
Per serving: 196 cal; 5g prot; 1g fat; 39g carb; 1mg chol; 83mg sod; 7g
fiber.
Add onion and saute 5 minutes, stirring frequently to prevent browning. (If
mixture appears dry, add 1 to 2 tbs water.) Add carrot, celery, bay leaf,
potatoes and stock. Cover pan, bring to a boil and cook over medium heat 10
to 15 minutes, or until potato is tender. Add milk and corn and simmer 3
minutes, or until corn is tender. Discard bay leaf. Puree 1 c soup in a
blender, then return to the pot. Season with cayenne. If desired, garnish
with a dollop or nonfat yogurt.
Per serving: 196 cal; 5g prot; 1g fat; 39g carb; 1mg chol; 83mg sod; 7g
fiber.
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