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
- Melt the butter in a Dutch oven over low heat. Saute the onion and celery for 3 to 5 minutes.
- Add the potatoes, chicken stock, and nutmeg. Cover and simmer until the potatoes are tender.
- Combine the flour and the milk in a small bowl; whisk until smooth. Add to the potatoes and stir until thickened.
- Stir in the corn, heat through, and serve.
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.
|Serving Size 1 Cup|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g|
|Saturated Fat 4g|
|Total Carbohydrate 45g|
|Dietary Fiber 5g|
|* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending|