Corn chowder

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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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

Ingredients

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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

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Instructions

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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)

Calories 292 cal

Kilojoules 1220 kJ

Protein 20 g

Total fat 6 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 21 g

Dietary fibre 8 g

Sodium 870 mg

Calcium 320 mg

Iron 2.5 mg

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.

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