Ten Minute Corn Chowder
Try this quick, easy, and creamy corn soup when you're short on time.
- 4 Servings
- $3.00 - $5.99
Ten Minute Corn Chowder
Try this quick, easy, and creamy corn soup when you're short on time.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 teaspoon vegetable oil
- 1/2 medium onion
- 1 teaspoon garlic
- 4 tablespoons flour
- 3 cups non-fat milk
- 2 teaspoons mustard
- 1/4 teaspoon thyme
- black pepper
- 2 cups corn kernels
- 4 tablespoons cheddar cheese
Steps
1
Wash hands with soap and water.
2
Heat a large non-stick skillet over medium-high heat. Add the oil and sauté the onion and garlic until golden, about 2 minutes.
3
Meanwhile, place the flour, milk, mustard, and seasonings in a small bowl and mix well.
4
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, for about 3 minutes. Stir frequently to keep the mixture from burning.
5
Divide into four bowls and top each with 1 tablespoon of shredded cheese.
Ingredients
Serving Size: 1 1/4 cup chowder, 1/4 of recipe (305g)
| Nutrients | Amount |
|---|---|
| Total Calories | 207 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 8 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 3 g |
| Total Sugars | 14 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Minerals | |
| Calcium | 299 mg |
| Potassium | 506 mg |
| Sodium | 159 mg |
| Copper | 87 mcg |
| Iron | 1 mg |
| Magnesium | 49 mg |
| Phosphorus | 306 mg |
| Selenium | 11 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 134 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1 mg |
| Vitamin C | 6 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 55 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.5 mg |
| Niacin | 2 mg |
| Choline | 56 mg |
Source:
- Cooking Demo II
- Food and Health Communications, Inc.