Corn and leek chowder

Using reduced-fat milk and fresh corn gives you all the creamy goodness plus 4 serves of your 5-plus-a-day.

Serves: 4

Time to make: 20 mins

Hands-on time: 5 mins

Ingredients

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2 leeks, trimmed, thinly sliced
2 celery stalks, thinly sliced
¼ cup plain flourall purpose flourX
1L skim milk
300g white potatoes, unpeeled, cut into 1.5cm dice
2 corn sweetcornXcobs, silks and husks removed, kernels removed
¼ cup chopped fresh chives, to serve

Instructions

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1 Heat 2 tablespoons olive oil in a large saucepan over medium heat. Add leek and celery and cook, stirring, for 5 minutes or until leek softens. Stir in flour.

2 Gradually pour in milk and 1 cup water, stirring until smooth. Add potato and corn. Bring to the boil, reduce heat to medium and simmer for 10 minutes or until potato is tender.

3 Serve sprinkled with chives and freshly ground black pepper.

Nutrition Info (per serve)

Calories 417 cal

Kilojoules 1743 kJ

Protein 18.6 g

Total fat 14.9 g

Saturated fat 3.8 g

Carbohydrates 46.3 g

Sugar 21.8 g

Dietary fibre 10.8 g

Sodium 126 mg

Calcium 360 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.