Warm up your chilly autumn nights with hearty corn chowder. Add more vegetables if you like more chunks in your chowder. Pair with some whole-grain biscuits and a light salad for a satisfying meal.
Ingredients
- 1 Tbsp. vegetable oil
- 2 Tbsp. diced celery
- 2 Tbsp. diced onion
- 2 Tbsp. diced bell pepper
- 1½ cups whole kernel corn
- 1 cup cubed red potatoes
- 1 cup water
- ¼ tsp. salt
- ¼ tsp. pepper
- ¼ tsp. paprika
- 2 cups skim milk
- 2 Tbsp. flour
- 2 Tbsp. chopped fresh parsley
Directions
- Heat oil in medium saucepan. Add celery, onion, and pepper. Sauté until fragrant (2-3 minutes).
- Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered until potatoes are tender (10-12 minutes).
- Whisk milk and flour together and slowly pour into soup, stirring constantly. Simmer until mixture comes to boil and thickens (5-8 minutes). Season with pepper to taste and serve garnished with parsley.
Nutrition Facts
4 servings per container
Serving Size 297 g
| Amount per serving | ||
|---|---|---|
| Calories | 165 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 3mg | 0% | |
| Sodium 215mg | 9% | |
| Total Carbohydrate 27g | 10% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 17g | ||
| Protein 7g | ||
| Vitamin D 1.5mcg | 6% | |
| Calcium 164.6mg | 15% | |
| Iron 0.9mg | 6% | |
| Potassium 530mg | 10% | |
| Vitamin A 93mcg | 10% | |
| Vitamin C 13.5mg | 15% | |
| Vitamin E 0.4mg | 0% | |
| Vitamin K 40.2mcg | 35% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 3.1mg | 20% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 48.9mcg | 12% | |
| Vitamin B12 0.6mcg | 25% | |
| Biotin 2.7mcg | 10% | |
| Chloride 124.5mg | 6% | |
| Pantothenate 0.8mg | 20% | |
| Phosphorus 193.5mg | 15% | |
| Iodine 28.3mcg | 20% | |
| Magnesium 35.9mg | 8% | |
| Zinc 0.9mg | 10% | |
| Selenium 5.7mcg | 10% | |
| Copper 0.1mg | 10% | |
| Manganese 0.2mg | 8% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 3.1mcg | 6% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Skim Milk, Water, Whole Corn, Red Potatoes, Onion, Green Pepper, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Celery, Soybean Oil, Parsley, Salt, Black Pepper, Paprika.
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