Southern Corn Chowder

National Nutrition Month 2012 Recipes

Academy of Nutrition and Dietetics

Serving size: 1 cup

Nutrition Facts per Serving:
Calories: 260 Fat: 7 g Saturated fat: 4 g
Cholesterol: 20 mg Sodium: 180 mg Carbohydrates: 45 g
Fiber: 5 g Protein: 11 g

Recipe provided courtesy of John Wiley & Sons, From American Dietetic Association Cooking Healthy Across America by American Dietetic Association and Food and Culinary
Professionals, A Dietetic Practice Group of ADA 2005, John Wiley & Sons.

Southern Corn Chowder

Mary Etta Moorachian, PhD, RD

6 servings

3 tablespoons butter

1 medium-size onion, chopped

1 stalk celery, diced (1/4 cup)

1 pound medium-size baking potatoes, diced (peel on)

1 14-ounce can reduced-sodium chicken stock

1/4 teaspoon nutmeg

1/4 cup all-purpose flour

3 cups nonfat milk, divided

3 cups fresh corn kernels, blanched or one 20-ounce bag frozen corn thawed

1. Melt the butter in a Dutch oven over low heat. Saute the onion and celery for 3 to 5 minutes.

2. Add the potatoes, chicken stock and nutmeg. Cover and simmer until the potatoes are tender.

3. Combine the flour and the milk in a small bowl; whisk until smooth. Add to the potatoes and stir until thickened.

4. Stir in the corn, heat through and serve.

Tip: Spice it up by adding hot sauce such as Tabasco if you like a little more kick to your chowder.

Using a small amount of butter in this recipe lends a rich flavor but adds only 7 grams of fat per serving, an
excellent cost-to-benefit ratio.

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