Simple to prepare, this chowder has a rich flavor and an interesting texture that make it enormously satisfying. For a delectable light dinner, serve it with a crisp salad and follow with fruit for dessert.

　　

Ingredients

serves 6, 1 1/4 cups per serving

　　2 14-ounce cans no-salt-added cream-style corn

　　2 cups frozen whole-kernel corn

　　2 cups fat-free milk

　　2 4.5- to 5-ounce cans white chicken chunks in water, drained

　　1/4 cup minced red or green bell pepper

　　1/2 teaspoon dried thyme, crumbled

　　1/2 teaspoon salt

　　1/4 teaspoon pepper (white preferred)

　　

Step 1

In a medium saucepan, stir together the corns, milk, and chicken. Heat over low heat for 5 minutes, stirring occasionally.

　　

Step 2

Stir in the remaining ingredients. Increase the heat to medium low and cook for 3 to 4 minutes, or until the soup just begins to simmer. Simmer for 3 minutes, or until hot.

　　

Corn and Cheddar Chowder

Step 3

Reduce the cream-style corn to 1 can. Increase the whole-kernel corn to 3 cups. Substitute 1 to 1 1/2 cups grated low-fat Cheddar cheese for the chicken.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 226

　　

Step 6

Total Fat: 2.0g

　　

Step 7

Saturated: 0.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 22mg

　　

Step 12

Sodium: 263mg

　　

Step 13

Carbohydrates: 41g

　　

Step 14

Fiber: 3g

　　

Step 15

Sugars: 11g

　　

Step 16

Protein: 17g

　　

Step 17

Dietary Exchanges

　　

Step 18

2 1/2 Starch

　　

Step 19

2 Very Lean Meat

　　

Corn and Cheddar Chowder

Step 20

(Per Serving)

　　

Step 21

Calories: 199

　　

Step 22

Total Fat: 2.5g

　　

Step 23

Saturated: 1.0g

　　

Step 24

Trans: 0.0g

　　

Step 25

Polyunsaturated: 0.5g

　　

Step 26

Monounsaturated: 1.0g

　　

Step 27

Cholesterol: 7mg

　　

Step 28

Sodium: 380mg

　　

Step 29

Carbohydrates: 36g

　　

Step 30

Fiber: 3g

　　

Step 31

Sugars: 10g

　　

Step 32

Protein: 12g

　　

Step 33

Dietary Exchanges

　　

Step 34

2 1/2 Starch

　　

Step 35

1 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals