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Recipe Summary

Prep time: 20 mins
Cook time: 1 hours 15 mins
Yield: 6 servings

This recipe is...

  • low in fat
  • rich in veggies
  • rich in protein
  • lower in sodium
 
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Sweet Corn Chowder

This recipe serves: 
Ingredients
15 ears sweet corn, husks removed
1 tablespoon sugar
2 tablespoons unsalted butter
1 1/2 medium onions
2 small cloves garlic
2 cups water
2 tablespoons yellow corn meal
salt to taste
freshly ground black pepper
Tabasco sauce, to taste
1/4 cup low-fat sour cream
2 tablespoons chopped cilantro leaves
2 tablespoons chopped chives
sprigs of cilantro, for garnish
Cooking Instructions
1. Place the corn in a large pot of cold water with the sugar. Bring the pot to a boil over high heat and cook for exactly 1 minute after the water begins to boil. Drain immediately.

2. Once the corn has cooled enough to handle, cut the kernels from the cobs. Scrape the cobs with the back of your knife to help release all the corn milk. Reserve 1/3 of the best kernels for garnish. Take the remainder of the kernels and process through a juicer or blender to extract all their liquids and flavor.

3. Meanwhile heat another soup pot over medium high heat. Add the butter just to coat the bottom of the pot. Add the onions and garlic, cooking until tender and translucent with a slight golden color appearing on their edges.

4. Add the corn puree, the water and half of the cobs to the pot. Cook the soup at a simmer until the flavor develops, about 1 hour. Add the corn meal as necessary to slightly thicken the chowder consistency, and cook for about 5 minutes to allow the corn meal to thicken fully.

5. Remove from the heat and discard the corn cobs. Transfer the chowder in batches to a blender and carefully puree until smooth. Strain through a medium sieve. Season generously with salt and pepper and Tabasco, if desired.

6. In a small bowl, combine the sour cream, cilantro, chives and Tabasco to your taste. Ladle the chowder into bowls and spoon a dollop of sour cream into the center of the soup. Place a sprig of cilantro atop the sour cream and serve.

NOTE: The chowder may be served chilled. Adjust the texture and seasonings as necessary with a little apple juice and generous spices.

Serving Size: about 1 1/2 cups

Nutritional Information

Number of Servings: 6

Per Serving

  • Calories
  • 391
  • Carbohydrate
  • 77 g
  • Fat
  • 9 g
  • Fiber
  • 11 g
  • Protein
  • 13 g
  • Saturated Fat
  • 4 g
  • Sodium
  • 62 mg
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