Health

Corn Chowder With Sausage

corn-chowder RecipeLeigh Beisch

Ingredients

  • 1 tablespoon butter
  • 1/2 cup finely chopped onion
  • 2 cups cubed peeled Yukon gold potato
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 cups fat-free, less-sodium chicken broth
  • 1 cup water
  • 2 cups frozen whole-kernel corn, thawed
  • 1/2 package (about 6 ounces) spicy low-fat chicken sausage, sliced
  • 1/2 cup 2% reduced-fat milk
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Melt butter in a large saucepan over medium heat. Add onion; cook 2 1/2 minutes or until soft. Stir in potato and next 5 ingredients (through corn); bring to a boil. Reduce heat; simmer 15 minutes or until potato is soft. Remove 2 cups, purée, and return to pan.

2. Stir in sausage and milk over low heat; cook until thick (about 5 minutes). Remove from heat. Garnish with cheese and parsley.

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  • Prep Time:
  • Cook Time:
  • Yield: 6 servings (serving size: 1 cup)

Nutritional Information

Calories per serving:188
Fat per serving:6g
Saturated fat per serving:4g
Monounsaturated fat per serving:2g
Polyunsaturated fat per serving:1g
Protein per serving:11g
Carbohydrates per serving:23g
Fiber per serving:2g
Cholesterol per serving:28mg
Iron per serving:1mg
Sodium per serving:133mg
Calcium per serving:61mg

Good to Know

You’ll love cozying up to a steamy bowl of this flavorful soup, which is low in sodium and features fiber- and nutrient-rich corn. Pureeing the potatoes creates a thick and creamy texture with no added fat, and low-fat chicken sausage and low-fat milk keep saturated fat and cholesterol to a minimum.

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