Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Corn and Pepper Chowder Recipe

Thursday, July 28, 2011

{soups-salads-and-salad-dressings} Corn and Pepper Chowder Recipe

Corn and Pepper Chowder Recipe

Chunks of potato, kernels of corn and flecks of red pepper punctuate the creamy broth of this hearty chowder. Cilantro and cumin lend a Southwestern flavor. "I go this recipe from someone I work with. It's quick and tasty," notes Donna Hackman of Bedford, Virginia.

This recipe is:

Healthy

Quick

    6 Servings
    Prep/Total Time: 30 min.

Ingredients

    1 large onion, chopped
    1 medium sweet red pepper, chopped
    1 teaspoon canola oil
    3 tablespoons all-purpose flour
    1/2 teaspoon ground cumin
    2 cups water
    1-1/3 cups cubed potatoes
    1 teaspoon chicken bouillon granules
    3/4 teaspoon salt
    1/4 teaspoon white pepper
    2 cups frozen corn
    1 can (12 ounces) fat-free evaporated milk
    1/4 cup minced fresh cilantro

Directions

    In a saucepan, saute onion and red pepper in oil until tender. Stir in flour and cumin until blended. Gradually stir in water. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add the potatoes, bouillon, salt and pepper. Cover and cook for 10 minutes or until potatoes are tender. Add corn and milk. Cook, uncovered, 5 minutes longer or until heated through. Garnish with cilantro. Yield: 6 servings.

Nutritional Analysis: One serving (1 cup) equals 170 calories, 2 g fat (trace saturated fat), 2 mg cholesterol, 562 mg sodium, 33 g carbohydrate, 3 g fiber, 8 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat-free milk.

Corn and Pepper Chowder published in Light & Tasty February/March 2002, p11

   Beth Layman :)

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