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)
- In a large saucepan, heat butter and oil over medium heat. Add onion and cook, stirring, until onion is limp, about 4 minutes.
- Add broth, wine, and potatoes. Simmer, uncovered, until potatoes are fork tender, about 20 minutes. Add thyme, corn, and milk.
- 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)