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Skinny Southwestern Corn Chowder

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Betty Crocker Kitchens
Updated Sep 20, 2016
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Lend us an ear (of corn that is) and we'll teach you how to create a delicious chowder that will have you chow down and trim down at the same time.

Skinny Southwestern Corn Chowder

  • Prep Time 10 min
  • Total 40 min
  • Servings 6
  • Ingredients 10
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Ingredients

  • Nonstick cooking spray
  • 1 cup chopped onion
  • 1 leek, cleaned and chopped
  • 5 cups frozen corn
  • 3 1/2 cups reduced-sodium chicken broth
  • 1 medium red sweet pepper, chopped
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 3 threads saffron (optional)
  • Snipped fresh chives and/or ground black pepper (optional)

Instructions

  • Step 
    1
    Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
  • Step 
    2
    Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
  • Step 
    3
    Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
  • Step 
    4
    Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.

Nutrition

160 Calories
1g Total Fat
6g Protein
32g Total Carbohydrate
7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
160
Calories from Fat
10
Total Fat
1g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
420mg
12%
Total Carbohydrate
32g
11%
Dietary Fiber
4g
17%
Sugars
7g
Protein
6g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
30%
30%
Calcium
2%
2%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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