SoupsJune 30, 2013
Calories
453
Sodium
200mg
8% DV
Fat
34g
52% DV
Protein
5g
10% DV
Carbs
22g
7% DV
Fiber
3g
15% DV
Vegeterian Corn and Potato Chowder
22
Delicious summer corn with Yukon potatoes or add bacon which would make it not vegetarian.
4
1 medium uncooked Yukon gold potato(es)
1 spray(s) cooking spray
1/2 cup(s) uncooked celery, chopped
1/4 cup(s) uncooked onion(s), chopped (or 1 large shallot)
4 piece(s) corn on the cob, kernels removed with a knife
1 cup(s) sweet red pepper(s), diced
4 oz uncooked Canadian-style bacon, diced
2 cup(s) fat free skim milk or cream
1/2 tsp table salt
1/4 tsp black pepper
1/8 tsp hot pepper sauce, or to taste
2 medium uncooked scallion(s), thickly sliced
1 spray(s) cooking spray
1/2 cup(s) uncooked celery, chopped
1/4 cup(s) uncooked onion(s), chopped (or 1 large shallot)
4 piece(s) corn on the cob, kernels removed with a knife
1 cup(s) sweet red pepper(s), diced
4 oz uncooked Canadian-style bacon, diced
2 cup(s) fat free skim milk or cream
1/2 tsp table salt
1/4 tsp black pepper
1/8 tsp hot pepper sauce, or to taste
2 medium uncooked scallion(s), thickly sliced
Pierce potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.
Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; sauté over medium-high heat for 5 minutes.
Stir milk/cream into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil); serve garnished with scallions. Yields about 1 1/2 cups per serving.
Nutritions
Calories
453
Sodium
200mg
8% DV
Fat
34g
52% DV
Protein
5g
10% DV
Carbs
22g
7% DV
Fiber
3g
15% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat12g64%
Polysaturated Fat4g31%
Monosaturated Fat16g101%
Cholesterol34mg11%
Sodium200mg8%
Potassium392mg11%
Protein5g10%
% DAILY VALUE*
Total Carbohydrate
Fiber3g15%
Sugar2g5%
Vitamin A892IU17%
Vitamin B60.53mg26%
Vitamin C43mg72%
Calcium168mg16%
Iron2mg14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.