Friday, October 23, 2009

Corn and Tomato Chowder

This soup was really good and super filling. My hubby loved it and it's good for him. (don't tell) It was wonderful for a cold, rainy day. I hope you like it.


1 tsp unsalted butter
1 C. chopped onions
1 C. chopped celery
3 C. peeled, diced, boiling potatoes
1 bay leaf
2 C. nonfat, reduced-sodium chicken broth

1 1/2 C. canned diced tomatoes, with liquid
1 1/2 C. frozen corn, thawed (you can use fresh corn kernels)
1 1/2 C. nonfat milk
Freshly ground black pepper
1/2 C. chopped, fresh flat-leaf parsley

Lightly spray a 4-5 quart nonstick pot with cooking spray. Ad the butter and place over medium heat. Add the onions. and cook, stirring, 5 minutes. Add the celery and potatoes and cook, stirring occasionally, for 2 minutes.

Add the bay leaf and broth and bring to a simmer. Cover the pot and cook 20 minutes, stirring occasionally to prevent sticking.

Remove the bay leaf, puree 2 cups of soup in a blender or food processor, and return to the pot.

Stir in the tomatoes, corn, and milk. Return the soup to a simmer, stirring and cook for 5 minutes, stirring occasionally.

Stir in a few grindings of the black pepper, ladle the soup into 8 soup bowls, and serve, garnished with parsley.

Yields: 8 servings of 1 cup each

This soup can be frozen.

Per serving:
105 Calories; 19 g. Carbohydrates; 2 g. Fat; 5 g. Protein; 2 g. Fiber

*****This recipe came from The Volumetrics Eating Plan by Barbara Rolls, Ph. D., pg. 95*****

No comments:


Related Posts Plugin for WordPress, Blogger...