Sunday, November 16, 2014

Spicy Corn Chowder


Now that cold weather is upon us I've had an urge to try new soup and stew recipes. There is nothing more comforting then a nice warm bowl of soup on a cold fall soon to be winter evening. Having leftovers for several days is an added benefit as well. I like to pair my soups with a nice green salad or a crusty mult-grain dinner roll. Jalapeno cheddar corn bread muffins or biscuits go great too, but don't forget just one serving. You could also skip the bread entirely. Ok enough about my love affair with bread. lol! Tonight, I made spicy corn chowder using the recipe from my Clean Eating Classic Comfort Foods magazine.



Serves 6. Hands-on time: 10 minutes. Total time: 30 minutes.

  • 2 tsp of olive oil
  • 1 yellow onion, finely diced
  • 1 celery stalk, diced
  • 1 carrot, peeled and diced
  • 1 red bell pepper, diced
  • 1/4 tsp of ground cayenne pepper
  • Pinch each of sea salt and fresh ground black pepper
  • 8 baby red potatoes, scrubbed and halved
  • 4 cups of low sodium chicken broth
  • 2 cups of fresh or frozen corn kernels (thawed, if frozen)
  • 1 1/2 cups low-fat milk
  • 2 tbsp of chopped fresh chives for garnish (optional)

In a large saucepan, heat oil on medium high. Add onion, celery, and carrot and saute, stirring occasionally, until slightly softened, 2 to 3 minutes. Add red pepper, cayenne, salt, and pepper, and cook, stirring occasionally, for 2 minutes. Add potatoes, broth and corn and bring to a boil. Reduce heat to medium-low and simmer until potatoes are tender, 12 to 15 minutes. Add milk, stir to combine and cook until heated through, 2 to 3 minutes. Ladle soup into serving bowls, dividing evenly. Garnish (optional).

You could add a meat like chicken, turkey, bacon, sausage if you'd like. I kept mine according to the recipe.


Nutrition per 1 cup serving: Calories: 144 Total Fat: 3g, Sat. Fat: 1g, Carbs: 24g, Fiber: 2g, Sugars: 7g, Protein: 6g, Sodium 471mg, Cholesterol: 7g

Do you think you'll give it a try? What's your favorite soup or stew during the fall and winter months? 

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