Chunky Corn Chowder with Kale and Sweet Potato


Chunky Corn Chowder with Kale and Sweet Potato

Corn chowder packed with fabulous flavors and good nutrition - all in one bowl.

This recipe is from Holly Clegg's trim&TERRIFIC EATING WELL TO FIGHT ARTHRITIS: 200 easy recipes and practical tips to help Reduce Inflammation and Ease Symptoms.

Ingredients

Makes 8 (1-cup) servings

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 cup chopped celery
  • 1 teaspoon minced garlic
  • 1/4 cup all-purpose flour
  • 2 cups skim milk
  • 2 cups low sodium fat-free vegetable or chicken broth
  • 1 (16-ounce) package frozen corn
  • 1 large Louisiana yam (sweet potato), peeled and cut into 1/2 inch cubes
  • Salt and pepper to taste
  • 1 1/2 cups chopped kale

Preparation

  1. In large nonstick pot, heat oil and sauté onion, celery and garlic until tender, 5-7 minutes. Whisk in flour and cook, stirring constantly one minute.
  2. Gradually add milk and broth; bring to boil, stirring several minutes or until mixture thickens.
  3. Lower heat and add corn and sweet potato, cooking until sweet potato is tender, 6-8 minutes.
  4. Season to taste.
  5. Before serving, stir in kale, cooking several minutes.

Nutritional Analysis (per serving)

  • Calories: 186
  • Calories from Fat: 18%
  • Fat: 4 g
  • Saturated Fat: 1 g
  • Cholesterol 1 mg
  • Sodium: 9 1mg
  • Carbohydrates: 34 g
  • Dietary Fiber: 4 g
  • Total Sugars: 9 g
  • Protein: 6 g
  • Dietary Exchanges: 2 starch, 1 vegetable, 1/2 fat

Terrific Tip: If you want the soup a little thicker, dissolve two teaspoons cornstarch in a little water and add. After refrigerating leftovers, if too thick, add more broth.

For more healthy and delicious recipes from Holly Clegg, visit hollyclegg.com.