Corn chowder
This delicious, low cost, makeover corn chowder recipe is filling, hearty and really comforting, ready in 20 minutes it's a healthy quick meal.
Serves: 4
Time to make: 20 mins
Total cost: $7.44 / $1.86 per serve
(at time of publication)
Ingredients
- 1 teaspoon sunflower or canola oil
- 100g lean bacon, fat removed and diced
- 1 medium onion, chopped
- 1 stick celery, finely sliced
- 1 medium potato, scrubbed and chopped into small dice
- 2 ½ cups chicken or vegetable stock
- 400g can light evaporated milk
- 1 tablespoon flour
- 400g can creamed corn
- salt and pepper to taste
- thyme sprigs
Instructions
1 Heat oil in a non-stick saucepan; add bacon, onion and celery and cook for a few minutes over medium heat. Add potato and stock, cover and simmer for 8-10 minutes or until vegetables are cooked.
2 Whisk evaporated milk and flour together and stir into soup mixture. Simmer for a few minutes until slightly thickened, then add corn and heat through. Season to taste and serve with thyme sprigs.
HFG tip
Add leftover cooked chicken to this chowder for a tasty chicken and corn soup.
Nutrition Info (per serve)
Kilojoules 1220kJ
Calories 292cal
Protein 20g
Total fat 6g
–Saturated fat 2g
Carbohydrates 40g
–Sugars 21g
Dietary fibre 8g
Sodium 870mg
Calcium 320mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
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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