CookPal AI
recipe image

Cheese and Corn Chowder

This is a hearty vegetarian soup for a filling and healthy meal on a chilly night. If you have leftovers that have been properly handled, you can add ham, chicken, or other meat for more protein.

  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 2 cups potatoes, diced
  • 1 cup carrot, sliced
  • 1 cup celery, chopped
  • 1/2 cup onion, chopped
  • 1/4 teaspoon black pepper
  • 1 can (14.75 ounce) cream-style corn, low-sodium
  • 1 1/2 cups milk, non-fat
  • 1/2 cup cheddar or American cheese, shredded

Steps

1

Wash hands with soap and water.

2

Combine potatoes, carrots, celery, onion and seasonings in pan. Add 1 cup water. Cover and simmer 10 minutes.

3

Add corn and pepper. Cook 5 more minutes or until vegetables are cooked.

4

Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil.

5

Serve hot.

Ingredients

Serving Size: 1/6 of recipe

NutrientsAmount
Total Calories165
Total Fat4 g
Saturated Fat2 g
Monounsaturated Fat1 g
Polyunsaturated Fat0 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol11 mg
Carbohydrates29 g
Dietary Fiber3 g
Total Sugars8 g
Added Sugars included0 g
Protein7 g
Minerals
Calcium168 mg
Potassium543 mg
Sodium123 mg
Copper124 mcg
Iron1 mg
Magnesium39 mg
Phosphorus190 mg
Selenium4 mcg
Zinc1 mg
Vitamins
Vitamin A247 mcg RAE
Vitamin B60.3 mg
Vitamin B120.4 mg
Vitamin C16 mg
Vitamin D1 mcg
Vitamin E0 mg
Vitamin K9 mcg
Folate56 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin2 mg
Choline35 mg

Source:

  • Montana State University Extension Service
  • Nutrition Education Program