Low-Fat Chowder With Corn, Sausage, and Mushrooms |
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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 6 |
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A perfect recipe for farmers' market season, since it is best with leftover cooked corn scraped from the cob with a sharp knife (I particularly like the clumps of kernels that can result from this scraping). Of course, it's a great hearty chowder for winter too, when you can substitute frozen or canned corn. Sagey breakfast-style sausage is excellent in this, but any kind will be good. The healthy secrets are the low-fat sausage (chicken or turkey) and the use of fat-free condensed milk instead of cream. Ingredients:
cooking spray |
1 lb turkey sausage, broken into bite-sized pieces |
1 medium onion, sliced |
8 ounces mushrooms, sliced |
2 tablespoons flour |
2 (12 ounce) cans fat-free evaporated milk |
3 -4 cups corn kernels (from 3-4 cooked ears) |
salt and pepper (to taste) |
Directions:
1. Spray a 2-and-1/2 quart pot with cooking spray and heat over medium heat.
2. Sauté the sausage until browned.
3. Remove the sausage, pour off all but 2 tsp fat (or add a little oil if necessary) and sauté onions until translucent.
4. Add mushrooms and sauté until just starting to change color.
5. Add flour slowly to onions and mushrooms while stirring, until well mixed and flour starts to smell cooked (do not burn).
6. While continuing to stir, slowly add fat-free evaporated milk so it blends with the flour. If the liquid becomes too thick, stir in a little more skim milk.
7. Bring almost to a boil, stir in the corn, salt, and pepper, and heat through. Serve immediately.
8. Served as a main course, crusty bread and a green salad with fresh tomatoes are perfect accompaniments.
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