Preparation: 10 min Cook: 30 min
This terrific corn chowder has just a fraction of the fat and calories of traditional chowders made with cream, and each serving provides an excellent source of calcium!
You will need:
| 2 tsp |
vegetable oil |
10 ml |
| 1 |
onion, chopped |
1 |
| 1 |
clove garlic, minced |
1 |
| 2 tbsp |
all-purpose flour |
30 ml |
| pinch |
dried red pepper flakes |
pinch |
| 1 1/2 cups |
chicken or vegetable broth |
375 ml |
| 2 cups |
frozen corn kernels |
500 ml |
| 1 |
potato, peeled and diced |
| 1 |
red pepper, diced |
1 |
| 1 |
can (370 ml) 2% evaporated milk |
1 |
| 1/2 tsp |
salt |
2 ml |
| 1/4 tsp |
black pepper |
1 ml |
Tools required:
Large saucepan
Step 1:
Heat oil in large saucepan over medium-high heat; cook onion and garlic about 2 minutes or until softened. Stir in flour and pepper flakes until combined.
Step 2:
Stir in broth, corn, potato, and red pepper. Cover and simmer 20 minutes, stirring occasionally.
Step 3:
Gradually stir in evaporated milk, salt and pepper. Cover and simmer 10 minutes longer, taking care not to boil.
Makes 4 servings
Nutrients per serving: about 270 Calories, 12 g Protein, 5.5 g Fat, 43 g Carbohydrate, 245 mg Calcium (20% Daily Value for calcium), 3.5 g Fibre (14% Daily Value for fibre)
Nesté Kitchens Tip: To increase the heat level, add more red pepper flakes.
Good To Know: Evaporated milk is creamier than regular milk. Not only does it have half the fat of coffee cream, light cream and heavy cream, it also has more than double the calcium and protein, making it a good replacement for cream.
