Corn Chowder Soup Recipe

This deliciously light corn chowder is low fat. Skim milk steps in for high fat heavy cream to give this soup a refreshing flavor. Add a touch of cayenne for a spicy kick.

Ingredients

  • 1 Tbsp olive oil
  • 2 celery stalks, chopped fine
  • 1 onion, chopped fine
  • 2 garlic cloves, minced
  • 1/4 small green bell pepper, chopped fine
  • 3 cups whole kernel corn
  • 2 potatoes, peeled and diced into 1/2-inch pieces
  • 2 cups reduced-sodium vegetable broth or water
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne, optional
  • 1/2 tsp paprika
  • 1 Tbsp chopped fresh thyme
  • 3 1/2 cups skim milk
  • 1/4 cup all-purpose flour
  • 1/4 cup chopped fresh parsley

Directions

  1. In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
  2. Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
  3. In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
  4. Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
155
% Daily Value*
  • Total Fat
    3g
    5%
  • Saturated Fat
    1g
    5%
  • Cholesterol
    2mg
    1%
  • Sodium
    115g
    5%
  • Total Carbohydrate
    28g
    9%
  • Dietary Fiber
    3g
    12%
  • Sugars
  • Protein
    7g
    14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.