Healthified Southwestern Corn Chowder

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.

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( 19 Ratings)

19 Ratings

5 Stars

4 Stars 11%

3 Stars 21%

2 Stars 37%

1 Stars 26%

Member Reviews ( 1 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 130
Fat Reduced By 12g
Sodium Reduced By 870mg

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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: 340mg; 340%;
Total Carbohydrate: 35g; 35%
(Dietary Fiber 4g 4% Sugars 7g 7% ),
Protein: 7g; 7%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 60%;
Calcium: 2%;
Iron: 6%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

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 Progresso® 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.

The Original vs. Healthified

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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)
Fat		2 (before) 0 (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?

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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.

Reviews

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1 - 1 of 1 Reviews View All

Posted 1/5/2010 10:37:10 AM REPORT ABUSE pinkpaintr said:

Rating:

I followed the recipe and it was not good at all. Really watery, flavorless, and blah. I tasted it and dumped the whole pot. :(

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 08/10/2012. NOTE: We do not include optional ingredients in our calculations.