Sweet Potato, Ham and Corn Chowder Recipe

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Sweet Potato, Ham and Corn Chowder Recipe

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4 1
MAKES:
8 servings
TOTAL TIME:
Prep/Total Time: 25 min.
MAKES:
8 servings
TOTAL TIME:
Prep/Total Time: 25 min.

Ingredients

  • 3 garlic cloves, minced
  • 1 teaspoon vegetable oil
  • 2 cans (14-1/2 ounces each) low-sodium chicken broth
  • 1-1/2 cups frozen corn
  • 1-1/2 cups cubed peeled sweet potatoes
  • 1-1/2 cups chopped sweet red pepper
  • 1-1/2 teaspoons dried thyme
  • 1-1/4 cups cubed fully cooked low-sodium ham
  • 3 green onions, thinly sliced
  • 2 tablespoons cornstarch
  • 2 cups plain low-fat yogurt

Directions

In a large saucepan, saute garlic in oil for 1 minute. Add broth, corn, sweet potatoes, red pepper and thyme. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Stir in ham and onions. Remove from the heat. In a bowl, combine cornstarch and yogurt until smooth. Gradually add to soup. Return to heat. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 8 servings.
Originally published as Ham and Corn Chowder in Country Woman March/April 2000, p36

Nutritional Facts

1 cup: 154 calories, 4g fat (1g saturated fat), 15mg cholesterol, 598mg sodium, 21g carbohydrate (8g sugars, 2g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.

  • 3 garlic cloves, minced
  • 1 teaspoon vegetable oil
  • 2 cans (14-1/2 ounces each) low-sodium chicken broth
  • 1-1/2 cups frozen corn
  • 1-1/2 cups cubed peeled sweet potatoes
  • 1-1/2 cups chopped sweet red pepper
  • 1-1/2 teaspoons dried thyme
  • 1-1/4 cups cubed fully cooked low-sodium ham
  • 3 green onions, thinly sliced
  • 2 tablespoons cornstarch
  • 2 cups plain low-fat yogurt
  1. In a large saucepan, saute garlic in oil for 1 minute. Add broth, corn, sweet potatoes, red pepper and thyme. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Stir in ham and onions. Remove from the heat. In a bowl, combine cornstarch and yogurt until smooth. Gradually add to soup. Return to heat. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 8 servings.
Originally published as Ham and Corn Chowder in Country Woman March/April 2000, p36

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