Corn Chowder

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A soup of corn and vegetables, which is a specialty of the southern U.S.A.

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Preparation : 15 min Cooking : 45 min
200 calories/serving

Ingredients

2 ears of corn 600 g
1/2 potatoes, coarsely cut into 1 cm pieces 100 g
1/2 sweet potatoes, coarsely cut into 1 cm pieces 90 g
1 red onions, coarsely cut into 1 cm pieces 150 g
1 carrots, coarsely cut into 1 cm pieces 100 g
1/2 stalk celery, coarsely cut into 1 cm pieces 35 g
1/2 yellow or red sweet peppers, coarsely cut into 1 cm pieces 100 g
1 1/2 slice bacon, chopped 30 g
1/2 tbsp canola oil 8 mL
2 1/2 cups chicken broth, low-sodium 625 mL
1 sprig fresh thyme 0.4 g
1/2 cup cream 15% 125 mL
3/4 tsp salt 3 g
1/2 tsp ground pepper 2 g

Method

  1. Prepare the vegetables : shuck the ears of corn then cut off the kernels; peel the potatoes and sweet potatoes then coarsely dice them into 1 cm pieces; cut all the other vegetables into 1 cm pieces. Set aside.
  2. Chop the bacon and fry it in a pot over moderate heat, stirring frequently, until crisp, about 3-4 min. Transfer it with a slotted spoon to paper towels to drain, leaving the bacon fat in the pot. Pour in the oil then add the onion and sweat 2-3 min, with stirring. Add the carrots, celery, and bell pepper, then cook with some stirring, until the vegetables are softened, about 6-7 min.
  3. Add the potatoes, sweet potatoes, broth, and thyme sprigs. Simmer, covered, until the potatoes are just tender, about 15 min. Add the corn and cream then simmer, uncovered, for an additional 10 min. Season with salt and pepper, remove the thyme sprigs, then put the bacon back into the pot. Serve into bowls.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

200

Fat

8 g

12 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

20 mg

Sodium

430 mg

18 %

Carbohydrate

28 g

9 %

Fibre

4 g

15 %

Sugars

7 g

Net Carbs

24 g

Protein

7 g

Vitamin A

74 %

Vitamin C

87 %

Calcium

6 %

Iron

8 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Potassium, Vitamin A, Vitamin C
Good source of  :
Folacin, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Iron, Manganese, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | American

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