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Corn and Pepper Chowder Recipe

Chunks of potato, kernels of corn and flecks of red pepper punctuate the creamy broth of this hearty chowder. Cilantro and cumin lend a Southwestern flavor. "I go this recipe from someone I work with. It's quick and tasty," notes Donna Hackman of Bedford, Virginia.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Corn and Pepper Chowder Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

5 25 30

Ingredients

1 large onion, chopped
1 medium sweet red pepper, chopped
1 teaspoon canola oil
3 tablespoons all-purpose flour
1/2 teaspoon ground cumin
2 cups water
1-1/3 cups cubed potatoes
1 teaspoon chicken bouillon granules
3/4 teaspoon salt
1/4 teaspoon white pepper
2 cups frozen corn
1 can (12 ounces) fat-free evaporated milk
1/4 cup minced fresh cilantro

Directions

In a saucepan, saute onion and red pepper in oil until tender. Stir in flour and cumin until blended. Gradually stir in water. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add the potatoes, bouillon, salt and pepper. Cover and cook for 10 minutes or until potatoes are tender.
Add corn and milk. Cook, uncovered, 5 minutes longer or until heated through. Garnish with cilantro. Yield: 6 servings.

Nutritional Analysis: One serving (1 cup) equals 170 calories, 2 g fat (trace saturated fat), 2 mg cholesterol, 562 mg sodium, 33 g carbohydrate, 3 g fiber, 8 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat-free milk.

Originally published as Corn and Pepper Chowder in Light & Tasty February/March 2002, p11

Chopping Onions

I’ve found that the best way to chop onions with no tears is to place the cutting board on top of the stove and turn the vent fan on high. —Gloria D., Courtenay, British Columbia