Corn Chowder(Lo-Fat)
Creamy, low-fat corn chowder with tender potatoes, zucchini, and fragrant herbs creates a comforting, wholesome dish perfect for light lunches or cozy dinners.
Ingredients
Instructions
- In a 4-quart pot, over medium-high heat, bring chicken stock, water, potatoes, onion, garlic, basil, pepper, and thyme to a boil. Cook for 10 minutes or until potatoes are tender.
- Let the mixture cool for a few minutes.
- Ladle half the vegetables and about 2 cups of the liquid into a blender.
- Add 1 cup of corn to the blender.
- Process for 30 seconds or until coarsely pureed.
- Return the pureed mixture to the saucepan. Stir in the diced zucchini and remaining 2 cups of corn.
- Cook over medium heat for 8 minutes or until zucchini is tender.
- Stir in evaporated skim milk and heat briefly before serving.
Tips & Substitutions
For added flavor, consider using fresh herbs like thyme and basil instead of dried. You can substitute the zucchini with other vegetables such as carrots or bell peppers if desired. To enhance the creaminess without adding calories, try blending in some steamed cauliflower along with the corn. This corn chowder can be easily adapted to your taste preferences by adjusting the spices.
Serving Suggestions
Serve this delicious corn chowder with a sprinkle of fresh herbs on top for a pop of color. It pairs beautifully with crusty bread or a simple side salad. For a heartier meal, consider serving it alongside Baked Chicken With Wild Rice or Nanny's Traditional Soup for a comforting dinner experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the chowder on the stovetop over medium heat, stirring occasionally until heated through. If the chowder thickens too much, add a splash of water or chicken stock to achieve your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Corn Chowder(Lo-Fat) contains roughly 464 calories, with 13g protein, 109g carbohydrates, and 14g fat. It is an excellent source of dietary fiber (262% of the Daily Value), protein (26% of the Daily Value), and iron (21% of the Daily Value). It also contributes 73g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this corn chowder vegetarian?
Yes, you can easily make this corn chowder vegetarian by substituting vegetable broth for the chicken stock. Additionally, ensure that the evaporated skim milk is replaced with a plant-based milk alternative, such as almond or oat milk, to maintain the lo-fat aspect.
How can I make this recipe spicier?
To add some heat to your corn chowder, consider incorporating diced jalapeños or a pinch of cayenne pepper when sautéing the onions and garlic. You can also serve the chowder with hot sauce on the side, allowing each person to adjust the spice level to their preference.
Can I freeze this corn chowder?
While you can freeze corn chowder, it’s best to do so without the milk added. Freeze the soup base in an airtight container for up to 3 months. When ready to eat, thaw it in the refrigerator overnight, reheat it on the stove, and then stir in the evaporated skim milk before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).