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Healthified Southwestern Corn Chowder

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Lend us an ear (of corn that is) and we'll teach you how to create a delicious chowder that will have you chow down and trim down at the same time.

  • Prep Time 10 min
  • Total Time 40 min
  • Servings 6

Ingredients

Nonstick cooking spray
1
cup chopped onion
1
leek, cleaned and chopped
5
cups frozen corn
3 1/2
cups reduced-sodium chicken broth
1
medium red sweet pepper, chopped
1/8
teaspoon ground black pepper
1/8
teaspoon cayenne pepper
3
threads saffron (optional)
Snipped fresh chives and/or ground black pepper (optional)

Directions

  • 1 Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
  • 2 Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
  • 3 Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
  • 4 Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 130
  • Fat Reduced By 12g
  • Sodium Reduced By 870mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
10),
% Daily Value
Total Fat
1g
1%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
330mg
330%;
Total Carbohydrate
32g
32%
(Dietary Fiber
4g
4%
  Sugars
7g
7%
),
Protein
6g
6%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
30%;
Calcium
2%;
Iron
6%;
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/2 cup whipping cream Nonstick cooking spray
3 1/2 cups chicken broth 5 cups frozen corn
5 cups canned creamed corn 3 1/2 cups Progresso® reduced-sodium chicken broth
2 tablespoons butter
Nutritional Highlights
Calories
 
 
290 (before)
160 (after)
Saturated Fat
 
 
7 g (before)
0 g (after)
Sodium
 
 
1210 mg (before)
340 mg (after)
Total Fat
 
 
13 g (before)
1 g (after)

Did You Know?

Expert Tips

It's easy to make this soup a main dish—just stir in a cup or two of cooked chicken or lean ham cubes then top with a bit shredded cheddar or Monterey Jack cheese.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
10),
% Daily Value
Total Fat
1g
1%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
330mg
330%;
Total Carbohydrate
32g
32%
(Dietary Fiber
4g
4%
  Sugars
7g
7%
),
Protein
6g
6%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
30%;
Calcium
2%;
Iron
6%;
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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