First of the Summer Corn Chowder

First of the Summer Corn Chowder

(makes 6 servings)

1 teaspoon (4 g) butter
1 teaspoon (5 ml) canola oil
1/4 cup (40 g) chopped sweet onion
1 1/2 cups (360 ml) 98% fat free, no-salt-added canned chicken broth
1/4 cup (60 ml) dry white wine
2 large russet potatoes, peeled and cut into 1-inch (2.5 cm) cubes
1 teaspoon (5 ml) minced fresh thyme
4 cups (660 g) corn kernels, freshly cut from the cob (about 8 medium ears)
3 cups (720 ml) 1% milk
salt (optional) and freshly ground pepper
sliced scallions for garnish (optional)

  1. In a large saucepan, heat butter and oil over medium heat. Add onion and cook, stirring, until onion is limp, about 4 minutes.
  2. Add broth, wine, and potatoes. Simmer, uncovered, until potatoes are fork tender, about 20 minutes. Add thyme, corn, and milk.
  3. Heat until very hot (do not allow to boil), about 5 minutes. Season to taste with salt (if using) and pepper. Serve at once with a few scallions (if using) sprinkled on top.

Per serving: 223 calories (15% calories from fat), 9 g protein, 4 g total fat (1.5 g saturated fat), 40 g carbohydrates, 4 g dietary fiber, 7 mg cholesterol, 32 mg sodium
Diabetic exchanges: 2 1/2 carbohydrate (2 bread starch, 1/2 skim milk)