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: 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: 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.
This site complies with the HONcode standard for trustworthy health information
