This quick chowder is perfect on its own or as a base for a make-your-own chowder bar!
Speedy Corn Chowder
Serves: 4 | Serving Size: 1 and 1/4 cups
- 1 teaspoon oil
- 1/2 onion, chopped
- 1 teaspoon minced garlic
- 4 tablespoons all-purpose flour
- 3 cups skim milk
- 2 teaspoons prepared mustard
- 1/4 teaspoon dried thyme
- Black pepper, to taste
- 2 cups frozen corn kernels
- 4 tablespoons shredded reduced-fat cheddar cheese
- Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
- Meanwhile, place the milk, flour, mustard, and seasonings in a small bowl and mix well.
- Add the milk mixture to the skillet followed by the corn; mix well until it comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.
- Divide into four bowls and top each with 1 tablespoon of shredded cheese.
- Serves 4. Each serving has 227 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 13 mg cholesterol, 163 mg sodium, 37 g carbohydrate, 3 g fiber, 13 g sugar, and 12 g protein.
- Each serving also contains 6% DV vitamin A, 13% DV vitamin C, 29% DV calcium, and 5% DV iron.
- To make this a base for a make-your own chowder bar, consider using a bit less corn and putting the shredded cheese in a separate bowl so that people can serve themselves.
- This dish looks great when garnished with parsley, as pictured above.
Here's a free printable handout with the recipe! I hope you like it!
And here are some other fantastic resources from the Nutrition Education Store!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.