Healthy Corn Chowder Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 onion, diced
5 garlic cloves, chopped
2 tbsp flour
2 cups red bell peppers, seeded and chopped (i often use the pre-cut frozen traffic light peppers from whole foods)
2 carrots, peeled and coined
2 cups corn (frozen, fresh or canned )
1 potato, peeled and diced
1 (12 oz) can evaporated skim milk
1 1/2 cups skim milk
2 cups low sodium vegetable broth
1 tsp dried thyme
1 (15 oz) can cannellini beans

Directions:

Heat the olive oil in a medium stockpot over medium-high heat.
Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
Stir in the flour and cook for 1 minute, stirring constantly.
Add (the peppers if fresh), carrots and corn and stir well.
Stir in the potato, milk, broth, and thyme.
Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
Stir the beans into the soup and cook until warmed or ready to eat.
Serve hot.
For Vegetarian use the Vegetable Broth of course.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	243.15 Kcal (1018 kJ)
Calories from fat	93.08 Kcal
		% Daily Value*
Total Fat	10.34g	16%
Cholesterol	18.32mg	6%
Sodium	633.85mg	26%
Potassium	359.03mg	8%
Total Carbs	31.01g	10%
Sugars	10.27g	41%
Dietary Fiber	2.8g	11%
Protein	6.94g	14%
Vitamin C	42mg	70%
Vitamin A	1.2mg	40%
Iron	18mg	100%
Calcium	136.3mg	14%

Amount Per 100 g
Calories	105.66 Kcal (442 kJ)
Calories from fat	40.45 Kcal
		% Daily Value*
Total Fat	4.49g	16%
Cholesterol	7.96mg	6%
Sodium	275.44mg	26%
Potassium	156.02mg	8%
Total Carbs	13.48g	10%
Sugars	4.46g	41%
Dietary Fiber	1.22g	11%
Protein	3.01g	14%
Vitamin C	18.2mg	70%
Vitamin A	0.5mg	40%
Iron	7.8mg	100%
Calcium	59.2mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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