Recipe: Thick and hearty corn chowder

You'll want to add this corn chowder recipe to the Crock Pot or soup section of your cookbook.

Serves 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion of choice (sweet/yellow/white) diced (about 1 cup)
• 1 cup diced celery
• 2 cloves of garlic minced
• 1 ½ teaspoons dried marjoram OR ¼ teaspoon dried thyme, ¼ teaspoon smoked paprika OR ½ teaspoon ground coriander, ¼ teaspoon ground cumin, 1/8 teaspoon cayenne pepper OR ¾-1 teaspoon Chinese Five Spice
• 2 ½ cup low sodium vegetable broth
• 2 cups diced red potatoes, cut into ½ inch pieces
• 1 cup milk (or milk alternative – almond, soy, cashew, hemp, etc)
• 3 cups frozen corn
• Sliced scallions or chives for garnish
• Shredded cheese of choice for garnish
• Plain non-fat Greek yogurt for garnish
• Optional add-in’s: lightly steamed broccoli, sautéed diced carrots

Directions

Heat oil over medium pot over medium heat. Add onions and celery and cook until soft and translucent. Add garlic, preferred spices and ½ cup broth. Cook about 2-3 minutes. 

Add potatoes, remaining 2 cups broth and milk. Bring to a boil and reduce heat and simmer until potatoes are tender (about 15 minutes). 

Add corn and cook until tender. Remove from heat. Transfer 2 cups to a food processor or blender. Let cool slightly, then puree until smooth. Stir back into the pot and reheat as needed.

Served topped with scallions/chives/shredded cheese/non-fat Greek yogurt. 

Cool completely and it can be refrigerated for up to 3 days

Nutrition Facts:

210 calories, 6g fat (0.5g saturated), 36g carbohydrates, 115mg sodium, 5g protein, 3g fiber, 11g sugar

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.