Monday Message - Recipe of the Week

Southern Corn Chowder

Recipe by Mary Etta Moorachian, PhD RD

Makes 6 - One cup servings
Prep Time - 20 minutes
Cook Time - 45 minutes

 

Ingredients

3 tablespoons butter
1 medium-size onion, chopped
1 stalk celery, diced (¼ cup)
1 pound medium-size baking potatoes, diced (peel on)
1 14-ounce can reduced-sodium chicken stock
¼ teaspoon nutmeg
¼ cup all-purpose flour
3 cups nonfat milk, divided
3 cups fresh corn kernels, blanched, or 1 20-ounce bag frozen corn, thawed

 

Directions

1. Melt the butter in a Dutch oven over low heat. Saute the onion and celery for 3 to 5 minutes.
2. Add the potatoes, chicken stock, and nutmeg. Cover and simmer until the potatoes are tender.
3. Combine the flour and the milk in a small bowl; whisk until smooth. Add to the potatoes and stir until thickened.
4. Stir in the corn, heat through, and serve.

Cooking Tip

Spice it up by adding hot sauce (such as tabasco) if you like a little more kick to your chowder.
Using a small amount of butter in this recipe lends a rich flavor, but adds only 7 grams of fat per serving, an excellent cost-to-benefit ratio.

Nutrition Facts: Recipe Link