- The Washington Times - Tuesday, February 8, 2005

Those thick, creamy soups we call chowders are comforting and welcome this time of year. Even nicer is that they don’t need long to make, even from scratch — just check out the following recipe for a tasty cheese and corn version.

This chowder can be ready in little more than half an hour, has lively seasoning that evokes Tex-Mex influences and includes low-fat dairy ingredients for nutritional value.

Southwestern cheese and corn chowder

The preparation time is 15 minutes, and the cooking time is 20 minutes.

2 tablespoon butter

1 small onion, chopped

3 cups fat-free chicken broth

2 cups fresh corn

2 potatoes, peeled, cut into -inch dice

1 small red pepper, diced

1 rib celery, sliced

2 cups low-fat milk

1 cup shredded 2 percent reduced-fat cheddar cheese

teaspoon cumin

teaspoon salt

teaspoon cayenne pepper

Melt butter in large saucepan. Add onion and cook until tender, about 5 minutes. Stir in chicken broth and all vegetables. Bring mixture to a boil; reduce heat; and simmer, covered, 5 minutes or until potatoes are tender.

Remove 2 cups of soup and puree in blender or processor. Return to saucepan with remaining soup. Stir in milk, cheese and seasonings, and simmer 10 minutes.

Cook’s note: You may garnish the chowder with crumbled turkey bacon and additional cheese, if desired. Makes 6 servings.

Nutrition information per serving: 266 calories, 10 g total fat (5 g saturated), 28 mg cholesterol, 715 mg sodium, 13 g protein, 34 g carbohydrate, 4 g dietary fiber.


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