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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Sex is good, but not as good as fresh sweet corn." -Garrison Keillor, Humorist

The refrigerator light goes on...

Most people think of corn as a vegetable, but itís actually a whole grain. Like wheat or rice, corn has a lot of fiber, good quality fats, and carbohydrates.

I like to make my corn chowder with russet potatoes. The waxy red potatoes will not thicken a soup as well as the more fragile russets, which will break down slowly to make the soup creamy.


 

Corn Chowder

Servings: 6 | Serving size: 1 1/2 cups

Cooking Time: 90 Minutes

This recipe can easily be multiplied. This soup is better if it cools and sits in the fridge overnight. Keeps well for about 48 to 72 hours. Serve with a 2 ounce whole wheat or gluten-free roll and a salad.

Corn Chowder recipe from Dr. Gourmet

Ingredients

  • 2 Tbsp unsalted butter
  • 2 cups white onion (diced)
  • 4 cloves garlic (minced)
  • 2 lbs russet potatoes (peeled and cubed)
  • 4 ears corn kernels (3 cups)
  • 2 cups low sodium chicken or vegetable stock
  • 3 cups 2% milk
  • 1 tsp fresh thyme leaves
  • 1/4 tsp salt
  • 1/8 tsp pepper

Melt the butter in a medium stock pot over medium low heat.

Add the minced garlic and cook for about two minutes, stirring frequently.

Add the onion and cook very gently. Stir frequently and do not allow to brown.

After about ten minutes the onions will be translucent and slightly soft.

Add the potatoes, corn, chicken stock and milk.

Simmer over very low heat for about an hour. Do not allow the soup to boil.

Add the fresh thyme, salt, and pepper and cook for fifteen minutes longer.

Remove and serve. (The soup is best if allowed to cool and then chill at least overnight. Reheat soup very gently on the stove for about 20 minutes before serving.) Reheat soup very gently for about 20 minutes before serving

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 6

Amount Per Serving

Calories 313 Calories from Fat 65
% Daily Value
Total Fat 7g 11%
    Saturated Fat 4g 21%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 21mg 7%
Sodium 520mg 22%
Total Carbohydrates 54g 18%
    Dietary Fiber 6g 26%
    Sugars 13g
Protein 12g
Vitamin A 6% Vitamin C 69%
Calcium 22% Iron 11%
Vitamin K 4mcg Potassium 1184mg
Magnesium 90 mg