Fresh Corn Chowder
Take advantage of the season's bounty with this tasty soup
This soup, brimming with fresh vegetables, is a delicious way to enjoy summer produce while you watch your weight. According to research, consuming low-calorie soup helps you fill up so you eat less.
Ingredients
1 Tbsp. margarine
2 large ears of corn, kernels removed (about 2 c.)
1 large celery rib, chopped
1 small onion, chopped
1 Tbsp. flour
2 c. fat-free half-and-half
2 c. vegetable broth
2 large carrots, pared, sliced ¼-inch thick, cooked
1 tsp. chopped fresh thyme
¾ tsp. salt
¼ tsp. pepper
1 Tbsp. chopped Italian parsley
Directions
Melt margarine in large pot over medium heat. Add corn, celery and onion. Cook for 10 minutes or until celery is just tender, stirring frequently. Add flour, stirring constantly until mixed in. Add half-and-half, ½ cup at a time, stirring after each addition. Add vegetable broth and bring to a simmer. Add carrots, thyme, salt and pepper. Simmer 15 minutes. Garnish with parsley.
Makes 6 (1⅛-cup) servings.
Note: You can serve fresh corn chowder hot or chilled. To serve cold, refrigerate the soup at least 2 hours. Skim any margarine off the surface before serving.
Nutrition information per serving: 140 calories; 2.75 g total fat; 5 g protein; 22.5 g carbohydrates; 550 mg sodium; and 2 g dietary fiber.
