First of the Summer Corn Chowder
(makes 6 servings)
| 1 | teaspoon (5 ml) canola oil |
| 1/4 | cup (40 g) chopped sweet onion |
| 1 1/2 | cups (360 ml) 98% fat free, no-salt-added canned chicken broth |
| 1/4 | cup (60 ml) dry white wine |
| 2 | large russet potatoes, peeled and cut into 1-inch (2.5 cm) cubes |
| 1 | teaspoon (5 ml) minced fresh thyme |
| 4 | cups (660 g) corn kernels, freshly cut from the cob (about 8 medium ears) |
| salt (optional) and freshly ground pepper |
| sliced scallions for garnish (optional) |
- In a large saucepan, heat butter and oil over medium heat. Add onion and cook, stirring, until onion is limp, about 4 minutes.
- Add broth, wine, and potatoes. Simmer, uncovered, until potatoes are fork tender, about 20 minutes. Add thyme, corn, and milk.
- Heat until very hot (do not allow to boil), about 5 minutes. Season to taste with salt (if using) and pepper. Serve at once with a few scallions (if using) sprinkled on top.
| Per serving: | 223 calories (15% calories from fat), 9 g protein, 4 g total fat (1.5 g saturated fat), 40 g carbohydrates, 4 g dietary fiber, 7 mg cholesterol, 32 mg sodium |
| Diabetic exchanges: | 2 1/2 carbohydrate (2 bread starch, 1/2 skim milk) |
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