Name: Vegetable & Corn Chowder
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 tbsp Olive oil; 1 Red onion diced; 1 Red bell pepper seeded and diced; 3 Garlic cloves crushed; 2 cups Potatoes diced; 2 tbsp All-purpose flour; 2 ½ cups 2% Milk; 1 ¼ cups Reduced sodium chicken broth; 1 cup Broccoli florets; 3 ½ cups Corn kernels fresh, frozen, or canned; ¼ tsp Salt adjust to taste; ⅛ tbsp Ground black pepper adjust to taste; 1 tbsp Fresh cilantro chopped, cut and discard bottom two inches of stem

Vegetable & Corn Chowder

cfhl-staff September 1, 2020 | 0

Authorcfhl-staffCategoryLow Added Sugar, Main Dish

Yields4 Servings

Prep Time15 minsCook Time25 minsTotal Time40 mins

1 tbsp Olive oil

1 Red onion diced

1 Red bell pepper seeded and diced

3 Garlic cloves crushed

2 cups Potatoes diced

2 tbsp All-purpose flour

2 ½ cups 2% Milk

1 ¼ cups Reduced sodium chicken broth

1 cup Broccoli florets

3 ½ cups Corn kernels fresh, frozen, or canned

¼ tsp Salt adjust to taste

⅛ tbsp Ground black pepper adjust to taste

1 tbsp Fresh cilantro chopped, cut and discard bottom two inches of stem

In a large pot, over low heat: heat olive oil.

Add onion, bell pepper, garlic and potato; sauté for 2-3 minutes while stirring frequently.

Stir in flour and continue to stir for about 30 seconds, after adding all the flour.

Gradually stir in milk and chicken broth.

Add broccoli and corn kernels.

Increase heat to medium-high and bring to a boil while stirring constantly

Once boiling point is reached, reduce heat to a simmer and continue cooking for 20 minutes or until all vegetables are tender.

Add salt and pepper.

Serve and garnish with cilantro.

Nutrition Facts

4 servings

Serving size

2 cups

Amount per serving
Calories360

% Daily Value *
Total Fat 8g11%
Sodium 1020mg45%
Total Carbohydrate 61g23%
Dietary Fiber 8g29%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe was adapted from eatfresh.org.

Ingredients

1 tbsp Olive oil

1 Red onion diced

1 Red bell pepper seeded and diced

3 Garlic cloves crushed

2 cups Potatoes diced

2 tbsp All-purpose flour

2 ½ cups 2% Milk

1 ¼ cups Reduced sodium chicken broth

1 cup Broccoli florets

3 ½ cups Corn kernels fresh, frozen, or canned

¼ tsp Salt adjust to taste

⅛ tbsp Ground black pepper adjust to taste

1 tbsp Fresh cilantro chopped, cut and discard bottom two inches of stem

Directions

In a large pot, over low heat: heat olive oil.

Add onion, bell pepper, garlic and potato; sauté for 2-3 minutes while stirring frequently.

Stir in flour and continue to stir for about 30 seconds, after adding all the flour.

Gradually stir in milk and chicken broth.

Add broccoli and corn kernels.

Increase heat to medium-high and bring to a boil while stirring constantly

Once boiling point is reached, reduce heat to a simmer and continue cooking for 20 minutes or until all vegetables are tender.

Add salt and pepper.

Serve and garnish with cilantro.

Vegetable & Corn Chowder

Ingredients Directions

Vegetable & Corn Chowder