|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Nutrition Facts
Nutrition facts per serving:
- Calories 155
- Protein(gm)7
- Carbohydrate(gm)35
- Fat, total(gm)1
- Polyunsaturated fat(gm)1
- Dietary Fiber, total(gm)4
- Sugar, total(gm)8
- Vitamin A(IU)1118
- Vitamin C(mg)37
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)4
- Pyridoxine (Vit. B6)(mg)0
- Folate(µg)73
- Sodium(mg)323
- Potassium(mg)396
- Calcium(DV %)20
- Iron(DV %)1
Pepper-Corn Chowder
Ingredients
- Nonstick cooking spray
- 1 cup chopped onion
- 1 leek, cleaned and chopped
- 5 cups loose-pack frozen whole kernel corn
- 2 14 ounce can reduced-sodium chicken broth
- 1 medium red sweet pepper, chopped
- 1/8 teaspoon ground black pepper
- 1/8 teaspoon cayenne pepper
- 3 threads saffron (optional)
- Snipped fresh chives and/or ground black pepper (optional)
Directions
Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add 1 can of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
Add the remaining 1 can broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.
-
Tip:
LUNCH:
Reserve a portion of this soup and serve with a half sandwich for a light soup-and-sandwich lunch. For additional flavor, stir in any cooked vegetables of your choice.
|
||||
