Fiesta Lower Fat Corn Chowder
6 servings
Ingredients
1 cup chopped peppers (any combination of green, red, yellow, or orange)
1 cup chopped onion
3 ½ cups fresh or frozen whole kernel corn
1 cup fat-free lower sodium chicken broth
¾ cup cooked lean ham cubed (98% fat free)
½ tsp ground cumin
¼ tsp ground white pepper
1 ½ cups fat free half and half (or evaporated skim milk)
1 ½ cups skim milk
1/3 cup plus 1 Tbsp flour
Cooking instructions: Spray a large saucepan with vegetable oil cooking spray and sauté onions and peppers over medium heat (add up to 2 Tbsp water if needed) about 5 minutes until tender. Stir in corn, broth, ham, cumin and white pepper. Cook 5 minutes more, stirring occasionally. Pour ½ cup fat free half and half into medium bowl and whisk in flour until well blended. Add remaining fat free half and half and skim milk and mix well. Slowly pour milk mixture into saucepan. Increase heat to medium high, stirring constantly for 5 minutes until mixture comes to a boil and thickens slightly.
Nutrient Information: Approximately 2 grams of fat and 210 calories per serving
6 servings
Ingredients
1 cup chopped peppers (any combination of green, red, yellow, or orange)
1 cup chopped onion
3 ½ cups fresh or frozen whole kernel corn
1 cup fat-free lower sodium chicken broth
¾ cup cooked lean ham cubed (98% fat free)
½ tsp ground cumin
¼ tsp ground white pepper
1 ½ cups fat free half and half (or evaporated skim milk)
1 ½ cups skim milk
1/3 cup plus 1 Tbsp flour
Cooking instructions: Spray a large saucepan with vegetable oil cooking spray and sauté onions and peppers over medium heat (add up to 2 Tbsp water if needed) about 5 minutes until tender. Stir in corn, broth, ham, cumin and white pepper. Cook 5 minutes more, stirring occasionally. Pour ½ cup fat free half and half into medium bowl and whisk in flour until well blended. Add remaining fat free half and half and skim milk and mix well. Slowly pour milk mixture into saucepan. Increase heat to medium high, stirring constantly for 5 minutes until mixture comes to a boil and thickens slightly.
Nutrient Information: Approximately 2 grams of fat and 210 calories per serving
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