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
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.