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:
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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.
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Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
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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.
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Add 3 cups of the corn kernels to the pot. Cook for another 5 minutes.
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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.
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Stir in the low-fat milk or almond milk. Add salt and pepper to taste.
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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.
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Ladle the chowder into serving bowls. Top each bowl with the sautéed corn kernels and a sprinkle of fresh thyme leaves if desired.
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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.
