Soups

Corn chowder

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Serves: 4
Time to make: 20 mins

Total cost: $ 7.44 / $ 1.86 per serve

(at time of publication)


Corn chowder

  • Ingredients

  • Nutrition Info.(per serve)

  • 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 1/2 cups chicken or vegetable stock
  • 400g can light evaporated milk
  • 1 tablespoon flour
  • 400g can creamed corn
  • salt and pepper to taste
  • thyme sprigs

  • Nutrition Info

    • 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

    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.


    Browse hundreds of high-calcium recipes. Delicious and healthy meal ideas with high calcium ingredients. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients. Browse hundreds of low-fat recipes. Delicious and easy low fat meals, snacks and desserts. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas.

    HFG tip

    Add leftover cooked chicken to this chowder for a tasty chicken and corn soup.

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    Author: Bronwen King - NZ registered nutritionist
    Photographer: Melanie Jenkins
    First published: Jul 2008
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