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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
- 2 leeks, trimmed, thinly sliced
- 2 celery stalks, thinly sliced
- ¼ cup plain flour
- 1L skim milk
- 300g white potatoes, unpeeled, cut into 1.5cm dice
- 2 corn cobs, silks and husks removed, kernels removed
- ¼ cup chopped fresh chives, to serve
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Instructions
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 417cal
-
Kilojoules 1743kJ
-
Protein 18.6g
-
Total fat 14.9g
-
–Saturated fat 3.8g
-
Carbohydrates 46.3g
-
–Sugars 21.8g
-
Dietary fibre 10.8g
-
Sodium 126mg
-
Calcium 360mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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