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
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.
Photographer: Jeremy Simons
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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