Corn Chowder

Although corn is high in carbohydrates, variety is the key to enjoying your food, and this creamy low-fat chowder makes the perfect occasional accent to a spicy meal. For a fresher taste, use 1 cup of frozen corn with 1 cup of water, or if in season, fresh corn kernels cut off the cob. For a hearty texture, reserve one-third of the corn and add it to the soup after blending the other ingredients.

  • 1 clove garlic
  • 1/2 cup coarsely chopped Vidalia onion or 4 scallions, chopped
  • 1 can (16 ounces) corn
  • 1/3 cup fat-free milk
  • 1/3 cup nonfat dry-milk powder
  • Sea salt, to taste


Pulse the garlic and onion in a food processor until finely chopped (if using scallions, reserve until the end). With the motor running, add the corn with its liquid, milk, and dry-milk powder.

Transfer mixture into a medium saucepan and heat gently over medium heat until warmed through. Stir in scallions, if using. Season to taste with salt.

2 Servings

Nutrition Information Per Serving:
Calories: 248
Fat: 2g (8% calories from protein)
Protein: 14g (20% calories from protein)
Carbohydrates (net): 44g (72% calories from carbohydrates)

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