Corn Chowder with Red Bell Pepper

6
Serves
152
Calories
17
Nutrients
17
Vitamins

Ingredients

4 cups chicken stock
4 cups water
6 ears fresh corn , or 6 cups frozen kernels
1 large onion peeled and chopped
1 tablespoon olive oil
1/4 cup grated Parmesan cheese
1/3 cup Canadian bacon
1/2 cup plain low-fat yogurt
1 teaspoon lemon zest
1 teaspoon fresh thyme
1 teaspoon pepper

Cooking Instructions

1. Shuck the corn (or use frozen), cutting the kernels from the cob and reserving the cobs. There should be approximately 6 cups of kernels.

2. In a 4-quart saucepan on medium heat, bring 2 cups of the chicken stock, 2 cups of water and the reserved cobs to a boil. Add 3 cups of kernels. Boil uncovered for 5 minutes. Remove from heat and allow to cool to room temperature. Once cooled, puree the cooled and cooked corn kernels in their liquid.

3. In an 8-quart heavy bottomed kettle, heat the olive oil. Add the onions and sweat for 5 minutes or until just translucent. Add the remaining 3 cups corn kernels, sauté for 2 minutes. Add the 2 cups chicken stock, 2 cups water and bring to a rolling boil. Continue cooking for 5 minutes then reduce heat to a simmer.

4. Prepare a nonstick pan with cooking spray and add the minced red pepper. Saute on medium heat for 3 minutes. Remove from pan and set aside.

5. To finish off the chowder, add the pureed corn, Parmesan cheese, Canadian bacon, yogurt, bell pepper, lemon zest, fresh thyme and salt and pepper. Heat thoroughly. You may need to add more salt to taste. Serve immediately.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 6

Calories
152
Protein
11 g
Total Carbohydrate
18 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Sugar
7 g
Total Fat
5 g
Saturated Fat
2 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
10 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
27 %
Percent Calories from Carbohydrate
44 %
Percent Calories from Fat
28 %

Vitamin A
35 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Vitamin C
25 mg
Vitamin D
0 IU
Folate
36 mcg
Vitamin E
0 IU
Pantothenic Acid
1 mg
Calcium
93 mg
Iron
1 mg
Phosphorus
133 mg
Potassium
406 mg
Sodium
280 mg
Zinc
1 mg