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Corn and Pepper Chowder Recipe

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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.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 6 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. Add corn and milk. Cook, uncovered, 5 minutes longer or until heated through. Garnish with cilantro. Yield: 6 servings.
Originally published as Corn and Pepper Chowder in Light & Tasty February/March 2002, p11

Nutritional Facts

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.

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