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Harvest Corn Chowder

Source of Recipe

BH&G Low Calorie Low Fat Recipes


Recipe Introduction

This is a very forgiving recipe.

List of Ingredients

1 teaspoon olive oil
1 teaspoon dried thyme, crushed
3 cloves garlic, minced
1/4 teaspoon pepper
2 packages frozen whole kernel corn (10 oz)
1 cup frozen potatoes O' Brien, *see Note
1 can no-salt-added fat-free chicken broth (14.5 oz)
1 can no-salt-added creamed corn (15 oz)
1 cup skim milk


Recipe

HEAT oil in large sauce pan or Dutch oven. Cook thyme, garlic & pepper in hot oil for 1 minute or till fragrant. Add frozen corn, potatoes & broth. Bring to boiling. Reduce heat & simmer, covered, about 5 minutes or until corn & potatoes are tender. Add canned cream corn & milk. Heat through. Makes 6 (1 3/4 cups) servings.

VARIATIONS:

SOUTHWESTERN: Substitute 1 TSP of ground cumin for the thyme. Add one 4 oz can chopped green chilies & 3 TBSP chopped black olives to saucepan with milk. Sprinkle each serving with 1/4 cup shredded reduced-fat Monterey Jack cheese. Serve with baked tortilla chips.

ITALIAN: Substitute 1 Cup water for the milk, & 1 TSP dried Italian seasoning for the thyme. Add 2 small zucchini, halved lengthwise & sliced (2 Cups) & 1/2 Cup dried tomatoes, snipped with the frozen corn. Stir in 12 ounces smoked turkey sausage, quartered lengthwise & sliced, with canned corn; heat through.

ASIAN: Substitute 1 Cup chicken broth for the milk, & 1 TSP ground cumin for the thyme. Increase oil to 1 TBSP. Add 1 medium red sweet pepper, diced (3/4 cup); 4 medium green onions, sliced (1/2 cup); and 1 to 1 1/2 TSP curry powder to saucepan with cumin & garlic. Add 1/2 LB medium cooked peeled shrimp (1 1/2 cups) with canned corn.


Notes:
Frozen potatoes O' Brien are loose-pack diced hash brown potatoes with onion and sweet peppers

Nutrition facts per serving of master recipe (per BH&G): 194 calories, 2 gr fat, 1 mg cholesterol, 428 mg sodium, 42 gr carbohydrate, 2 gr fiber, 7 gr protein