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-> [Cereals, Corn, Soups & Stews, Vegetables] -> [Live-well: corn chowder Recipe] |
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Live-well: corn chowder
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| Artist: |
_ |
| Categories: |
Cereals, Corn, Soups & Stews, Vegetables |
| Yield: |
2 |
| Rating: |
0 |
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Ingredients:
| 1
| tsp | Olive oil | | 1
| small | Onion, chopped | | 1
| | Potato, peeled and diced | | 1
| | Celery stalk, chopped | | 1/4
| cup | Sweet red pepper, diced | | 1
| pinch | Hot pepper flakes | | 1
| cup | Chicken stock | | 1/2
| cup | 1% milk | | 10
| oz | Canned creamed corn | | 1/4
| cup | Frozen corn kernels | | 1/4
| tsp | Salt | | 1/4
| tsp | Pepper | | 1
| tbsp | Fresh coriander, chopped, or | | | Basil, thyme, parsley |
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Procedures:
| 1 | In heavy saucepan, heat oil over medium heat; cook onion, potato, celery, red pepper and hot pepper flakes, covered and stirring often, for 5 minutes. | | 2 | pour in stock and bring to boil; reduce heat and simmer, covered, for 10 minutes or until potato is tender. | | 3 | add milk, creamed corn, frozen corn, salt and pepper; heat gently until steaming. | | 4 | Serve sprinkled with coriander. | | 5 | [other vegetables, such as diced carrots or sweet potatoes, can be added] | | 6 | per serving: about 270 calories, 10 g protein, 5 g fat, 53 g carbohydrate high source fibre |
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