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Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

https://eatfresh.org/eatfreshorg-mini-course

Vegetable and Corn Chowder

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Photo of the prepared recipe
Photo attribution: My Tu Duong
Ready In: 40 minutes
Serves: 4
Low Added Sugar

This chowder has over 2 cups of vegetables in every serving. Make it tonight with some cornbread on the side.

What you'll need

Sharp knife
Cutting board
Large pot
Spatula or spoon
Measuring spoons
Measuring cups
Large pot
Stovetop

Ingredients

Serves 4
1 tablespoon Olive Oil
1 Red Onion diced
1 Red Bell Pepper seeded and diced
3 cloves Garlic crushed
2 cups Potatoes diced
2 tablespoons All-purpose Flour
2 1/2 cups Milk
1 1/4 cups Chicken Broth low sodium
1 cup Broccoli Florets
3 1/2 cups Corn fresh, frozen, or canned
1/4 teaspoon Salt adjust to taste
1/8 tablespoon Black Pepper adjust to taste
1 tablespoon Fresh Cilantro chopped, cut and discard bottom two inches of stem

Directions

1.In a large pot, over low heat: heat olive oil.
2.Add onion, bell pepper, garlic and potato; sauté for 2-3 minutes while stirring frequently.
3.Stir in flour and continue to stir for about 30 seconds, after adding all the flour.
4.Gradually stir in milk and chicken broth.
5.Add broccoli and corn.
6.Increase heat to medium-high and bring to a boil while stirring constantly
7.Once boiling point is reached, reduce heat to a simmer and continue cooking for 20 minutes or until all vegetables are tender.
8.Add salt and pepper.
9.Serve and garnish with cilantro.

Chef's Tips

  • Chicken broth can be substituted with vegetable broth.

Nutrition Facts

Serving Size 2.00 cup

Serving Per Container 4

Amount Per Serving
Calories 360
% Daily Value*
Total Fat 8 g10%
Sodium 1020 mg44%
Total Carbohydrate 61 g22%
Dietary Fiber 8 g29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Publication: Cook Well Live Better
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This material was funded by USDA's Supplemental Nutrition AssistanceProgram - SNAP. This institution is an equal opportunity provider. Visit www.CalFreshHealthyLiving.org for healthy tips.

EatFresh.org was created and is maintained by Leah's Pantry through funding by the Califronia Department of Social Servicess (CDSS).

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”