CSF Potato Corn Chowder

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Keyword corn, potatoes
Course Lunch/ Dinner
Cuisine American
Servings 6
Calories 170 cal

Ingredients
  

  • 400 g Russet Potato
  • 100 g Celery
  • 100 g Raw White Onion
  • 14 g Kerrygold Salted Butter any butter will do
  • 1 can whole kernel corn-no salt added (15.25oz can)
  • 30 g All purpose flour *gluten free flour can be substituted
  • 1 cup 2% Low Fat Milk
  • Salt & Pepper
  • 4 cups Vegetable Broth (1 box)-low sodium or no salt added
  • 4 g Garlic paste Or 1 Clove

Instructions
 

  • Dice onion and celery and place into a bowl. Set them aside and dice potatoes. Place them in a separate bowl.
    Heat a large pot on low and add butter, onion and celery. Cook 2 min or until onion is translucent. Add Garlic.Add Salt and Pepper (I add 1 tsp of each) to taste and add vegetable broth.
    Add diced potatoes and drained can corn. Increase heat to High and cover pot with lid. Boil for 15-20 minutes until potatoes are tender.
    Turn heat to Low and simmer with lid on pot for 10 additional minutes
    Slowly pour milk into soup while whisking to mix well.
    In a large measuring cup or bowl, add the flour and mix in 1- 1 1/2 cups of hot soup. Be sure to mix well to eliminate flour lumps.
    Pour the flour and soup mixture into the pot and whisk well for 1 minute.Cover pot with lid and simmer for an additional 10 minutes or so until it thickens to become chowder.
    Add additional salt and pepper to taste

MyFitnessPal

We love adding protein to our serving of chowder. Precooked ham, chicken or fish are great options. Cooked bacon can also be crumbled and sprinkled onto chowder or low fat shredded cheese and/or Greek yogurt.
 
 
 
 
 
 
 

Nutrition

Nutrition Facts
CSF Potato Corn Chowder
Serving Size
 
300 g
Amount per Serving
Calories
170
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0
g
Cholesterol
 
8
mg
3
%
Sodium
 
148
mg
6
%
Carbohydrates
 
27
g
9
%
Fiber
 
4
g
17
%
Sugar
 
9
g
10
%
Protein
 
5
g
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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