comfort foodrecipe

A Lighter Corn Chowder

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A Lighter Corn Chowder is a delightful soup dish that incorporates fresh corn, vegetables, and often includes a creamy base. It’s a lighter take on the traditional corn chowder, usually achieved by using lower-fat dairy options or omitting heavy cream altogether. This recipe is perfect for those who are looking for a healthier version of the classic comfort food.

Recipe Ingredients:

  • 4 cups fresh or frozen corn kernels
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 4 cups low-sodium chicken or vegetable broth
  • 2 medium potatoes, peeled and diced
  • 1 cup low-fat milk or unsweetened almond milk
  • Salt and pepper to taste
  • Fresh thyme leaves for garnish (optional)

Recipe Instructions:

  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and celery. Sauté for about 5 minutes, until the vegetables start to soften.

  2. Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.

  3. Pour in the chicken or vegetable broth and add the diced potatoes. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 10-15 minutes, until the potatoes are tender.

  4. Add 3 cups of the corn kernels to the pot. Cook for another 5 minutes.

  5. Use an immersion blender to partially puree the soup, leaving some chunks for texture. If you don’t have an immersion blender, carefully transfer a portion of the soup to a regular blender, blend, and return it to the pot.

  6. Stir in the low-fat milk or almond milk. Add salt and pepper to taste.

  7. In a separate pan, heat a bit of oil and add the remaining 1 cup of corn kernels. Sauté for a few minutes until they are slightly caramelized and golden.

  8. Ladle the chowder into serving bowls. Top each bowl with the sautéed corn kernels and a sprinkle of fresh thyme leaves if desired.

  9. Your Lighter Corn Chowder is ready to be enjoyed!

Preparation Time:

  • Approximately 30-40 minutes

This Lighter Corn Chowder recipe offers a healthier twist on the traditional chowder while still retaining the delicious flavors and comfort that chowder is known for. It’s a great way to make the most of fresh corn during its peak season and is sure to become a favorite in your recipe collection.

Certainly! Here are the nutrition facts and health information for a serving of Lighter Corn Chowder:

Nutrition Facts (Per Serving):

  • Calories: Approximately 200-250 kcal
  • Total Fat: Around 6-8g
  • Saturated Fat: About 1-2g
  • Cholesterol: Roughly 5-10mg
  • Sodium: Approximately 300-400mg
  • Total Carbohydrates: Around 30-35g
  • Dietary Fiber: About 4-5g
  • Sugars: Roughly 6-8g
  • Protein: Approximately 6-8g
  • Vitamin A: About 80-100% DV (Daily Value)
  • Vitamin C: Around 15-20% DV
  • Calcium: Roughly 15-20% DV
  • Iron: About 8-10% DV

Health Information:

  • This Lighter Corn Chowder recipe offers a balanced combination of carbohydrates, protein, and healthy fats.
  • The soup is rich in dietary fiber, which aids in digestion and helps maintain a feeling of fullness.
  • It’s a good source of vitamins, particularly Vitamin A and Vitamin C, which contribute to healthy skin, immune function, and vision.
  • The recipe uses low-fat milk or almond milk, reducing the overall saturated fat content compared to traditional chowders that use heavy cream.
  • Corn is a good source of antioxidants and provides essential minerals like potassium and magnesium.
  • The soup contains relatively low levels of cholesterol and saturated fat, making it a heart-friendly option.
  • Opting for low-sodium broth helps manage sodium intake.
  • To enhance the nutritional value, consider using whole-grain bread or crackers as a side.

Remember that the actual nutritional content may vary based on portion size, specific ingredients used, and preparation methods. This Lighter Corn Chowder provides a nutritious and flavorful option for a comforting meal while keeping health considerations in mind.

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