Preparation Time: 5 mins
Cooking Time: 30 mins
Rating:
FatSecret Members Average Rating
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by member: khutch
Corn Chowder
A creamy chowder without the cream, or fat.
Ingredients
Directions
- Heat oil in medium saucepan. Add celery, onion, and green pepper,
and sauté for 2 minutes.
- Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,
then reduce heat to medium. Cook covered for about 10 minutes
or until potatoes are tender.
- Place 1/2 cup of milk in jar with tightfitting
lid. Add flour and shake
vigorously.
- Gradually add milk-flour mixture
to cooked vegetables. Then add
remaining milk.
- Cook, stirring constantly, until
mixture comes to boil and thickens.
Serve garnished with chopped, fresh
parsley.
108 members have added this recipe to their cookbook.
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Reviews
Not a good SBD recipe. No potatoes, corn, or whole milk allowed.
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Come again? You could use summer squash instead of corn and potatoes; then chicken broth and a little fat free half and half instead of milk and flour. Puree in food processor and reheat
14 Apr 07 by member: leandra49
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Omit the potatoes, corn and milk and you would have a SBD recipe
14 Apr 07 by member: jeanniep
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Corn is not allowed in phase 1 or 2 of south beach.
02 Apr 07 by member: juliedhammer
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Nutritional Summary:
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There are 192 calories in 1 serving of Corn Chowder.
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Calorie Breakdown: 19% fat, 66% carbs, 15% prot. |
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Nutrition Facts
Amount Per Serving
Calories
192
% Daily Values*
Total Fat
4.32g
6%
Saturated Fat
0.602g
3%
Trans Fat
-
Polyunsaturated Fat
1.699g
Monounsaturated Fat
1.786g
Cholesterol
2mg
1%
Sodium
221mg
10%
Total Carbohydrate
33.54g
12%
Dietary Fiber
3.3g
12%
Sugars
6.96g
Protein
7.91g
Vitamin D
-
Calcium
166mg
13%
Iron
1.08mg
6%
Potassium
624mg
13%
Vitamin A
16mcg
2%
Vitamin C
20.8mg
23%
Calorie Breakdown:
Carbohydrate (66%)
Fat (19%)
Protein (15%)
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*Based on an RDI of 2000 calories
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