Southwestern Corn Chowder

Lend us an ear (of corn that is) and we'll teach you how to create a delicious chowder that will have you chow down and trim down at the same time.

Here's the skinny:

2 tablespoons butter > nonstick cooking spray
5 cups canned creamed corn > 5 cups frozen corn
3 1/2 cups chicken broth > 3 1/2 cups Progresso® reduced-sodium chicken broth
1/2 cup whipping cream > no whipping cream

Nutritional Highlights

Calories

290 (before)

160 (after)

Total Fat

13 g (before)

1 g (after)

Saturated Fat

7 g (before)

0 g (after)

Sodium

1210 mg (before)

340 mg (after)

Prep Time:10 min

Start to Finish:40 min

makes:6 Servings

Nonstick cooking spray
1 cup chopped onion
1 leek, cleaned and chopped
5 cups frozen corn
3 1/2 cups Progresso® reduced-sodium chicken broth
1 medium red sweet pepper, chopped
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
3 threads saffron (optional)
Snipped fresh chives and/or ground black pepper (optional)

1 Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.
2 Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.
3 Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.
4 Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.

1 Coat a 4- to 5-quart Dutch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leek; cook about 5 minutes or until tender, stirring occasionally.

2 Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add half of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is very tender. Remove from heat and cool slightly.

3 Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return the pureed corn mixture to mixture in the Dutch oven.

4 Add the remaining half of the broth, the sweet pepper, 1/8 teaspoon black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional ground black pepper.

Nutritional Information

1 1/3 cups: Calories 160 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 340mg; Total Carbohydrate 35g (Dietary Fiber 4g, Sugars 7g); Protein 7g % Daily Value Vitamin A 25%; Vitamin C 60%; Calcium 2%; Iron 6% Exchanges 2 Starch, 0 Other Carbohydrate, 0 Fat Carbohydrate Choices 2