Corn Chowder

Corn Chowder

Corn chowder is usually made with cream and butter — and filled with fat and calories. We created this lighter version that’s every bit as tasty.

3.79 from 19 votes
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Corn Chowder

Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 6 servings, approx. 1 cup each
Calories 149 kcal

Ingredients

  • 1 Tbsp. olive oil
  • ½ medium celery stalk, finely chopped
  • 2 Tbsp. onion, finely chopped
  • 2 Tbsp. green bell pepper, finely chopped
  • 1 (10 oz.) bag frozen whole kernel corn
  • 1 medium potato (red, white rose, or Yukon gold), peeled, cubed
  • 3 cups low-fat milk (1%), divided use
  • ½ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. ground paprika
  • ground white pepper (to taste; optional)
  • 2 Tbsp. whole-wheat flour
  • 2 Tbsp. fresh parsley, chopped

Instructions

  1. Heat oil in medium saucepan over medium-high heat.

  2. Add celery, onion, and bell pepper; cook, stirring frequently, for 3 to 4 minutes, or until onion is translucent.

  3. Add corn, potato, 2½ cups milk, salt, paprika, and pepper (if desired). Bring to a boil. Reduce heat to medium; gently boil, covered, for 6 to 8 minutes, or until potatoes are tender-crisp.

  4. Combine ½ cup milk and flour in a small bowl; whisk to blend.

  5. Gradually add flour mixture to corn mixture; cook, stirring constantly, for 4 to 6 minutes, or until soup thickens. Serve with parsley garnish.

Nutrition Facts
Corn Chowder
Amount Per Serving (1 serving)
Calories 149 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 6mg2%
Sodium 255mg11%
Carbohydrates 24g8%
Fiber 2g8%
Sugar 8g9%
Protein 7g14%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
½ Dairy
¼ Tuber/Legume Carb

P90X3 Portions
1 Carb
½ Protein
½ Fat

Body Beast Portions
1 Starch
½ Protein Liquid

Portion Fix Containers
1½ Yellow
½ tsp.

2B Mindset Plate It!
A great FFC as part of lunch.

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