Hearty Corn and Potato Chowder

Description

Contributed by Healthy Recipes for diabetic Friends Y-Group

• Source: 1,001 Delicious Recipes for People with Diabetes
• Yield: 6 servings (about 1⅓ cups each)

Ingredients

• 2 cups fresh, or frozen, thawed whole-kernel corn
• 1 medium onion, chopped
• 1 tbsp vegetable oil
• 2 cups reduced-sodium fat-free chicken broth
• 2 cups cubed unpeeled Idaho potatoes
• ½ cup sliced celery
• ½ tsp dried thyme leaves
• 1¾ cups fat-free half-and-half or fat-free milk
• salt and pepper, to taste
• finely chopped parsley and chives, as garnishes

Procedures

1. Sauté corn and onion in oil in large saucepan until onion is tender, 5 to 8 minutes.
2. Process ½ the vegetable mixture and the broth in food processor or blender until finely chopped, using pulse technique.
3. Return mixture to saucepan.
4. Add potatoes, celery, and thyme to saucepan; heat to boiling.
5. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes.
6. Stir in half-and-half; cook until hot, 2 to 3 minutes.
7. Season to taste with salt and pepper.
8. Pour soup into bowls; sprinkle with parsley and chives.

Note

If a thicker soup is desired, mix 2 to 3 tablespoons flour with ⅓ cup water. Heat soup to boiling; stir in flour mixture and boil, stirring constantly, until thickened, about 1 minute.

Nutritional information

Per serving (1⅓ cups):

• 201 Calories | 2.6g Fat | 0mg Cholesterol | 143mg Sodium | 7.8g Protein | 36.2g Carbs
• Diabetic Exchanges: 2½ bread | ½ fat