Corn Chowder Recipe

Corn Chowder Recipe

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp

2 Tbsp

2 Tbsp

2 Tbsp

1 package (10 oz)

1 C

2 Tbsp

1 C

1/4 tsp

to taste

1/4 tsp

2 Tbsp

2 C
vegetable oil

finely diced celery

finely diced onion

finely diced green pepper

frozen whole kernel corn

peeled, diced, 1/2-inch raw potatoes

chopped fresh parsley



black pepper



low-fat (1%) or skim milk


  1. Heat oil in medium saucepan.
  2. Add celery, onion, and green pepper and saute for 2 minutes.
  3. Add corn, potatoes, water, salt, pepper, and paprika.
    Bring to a boil; reduce heat to medium; and cook, covered,
    about 10 minutes or until potatoes are tender.
  4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
  5. Add gradually to cooked vegetables and add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens.
    Serve garnished with chopped fresh parsley.

Yield: 4 servings–Serving Size: 1 cup

Each serving provides:

Calories: 186

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 5 mg

Sodium: 205 mg

National Heart, Lung, and Blood Institute

Please feel free to modify these recipes for any dietary needs or special diets.

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