Creamy Corn Chowder With Skim Milk
|Chicken stock||2 Tablespoon|
|Sweet red pepper||1 Small, finley diced|
|Scallions||3 , minced|
|Shallot||1 , minced|
|Whole wheat flour||1 Tablespoon|
|Corn||2 Cup (32 tbs)|
|Skim milk||1 3⁄4 Cup (28 tbs)|
|Tamari/Soy sauce||1 Teaspoon|
|Sweet red pepper rings||1 (For Garnish)|
|Minced parsley||1 Tablespoon (For Garnish)|
Place the stock in a large saucepan over medium heat.
Add the peppers, scallions, and shallots.
Cook, stirring frequently, until the peppers are crisp-tender, about 3 minutes.
Add a bit of water, if necessary, to prevent scorching.
Stir in the flour and cook 1 to 2 minutes more, stirring constantly, then remove from heat.
Place 1 cup of the corn in a blender or food processor with 1 cup of the milk.
Process on low speed until smooth, stopping and scraping down the sides if necessary.
Add the blended mixture, the remaining corn and milk, the nutmeg, and tamari to the peppers in the large saucepan.
Set over medium heat and bring just to the boiling point, stirring frequently.
Reduce heat and simmer for about 5 minutes.
Place in a warmed soup tureen or individual bowls.
Garnish with red pepper rings and parsley, if desired.
Serving size: Complete recipe
Calories 1105 Calories from Fat 107
% Daily Value*
Total Fat 13 g19.4%
Saturated Fat 2.2 g10.9%
Trans Fat 0 g
Cholesterol 9 mg3%
Sodium 636.6 mg26.5%
Total Carbohydrates 216 g72.1%
Dietary Fiber 22.8 g91.1%
Sugars 29.7 g
Protein 42 g83.1%
Vitamin A 136.4% Vitamin C 350%
Calcium 59.4% Iron 52.7%
*Based on a 2000 Calorie diet