The Academy of Nutrition and Dietetics recommends many tips and recipes from Registered Dietitians to “Get Your Plate in Shape” during each year’s National Nutrition Month.
Southern Corn Chowder with Potatoes Recipe
Although there are many different varieties of corn, all are good in chowder. I’ve lived in six different Southern states and all of them claim corn as a favorite ingredient.
- - 3 tablespoons butter
- - 1 medium-size onion, chopped
- - 1 stalk celery, diced (1/4 cup)
- - 1 pound medium-size baking potatoes, diced (peel on)
- - 1 14-ounce can reduced-sodium chicken stock
- - 1/4 teaspoon nutmeg
- - 1/4 cup all-purpose flour
- - 3 cups nonfat milk, divided
- - 3 cups fresh corn kernels, blanched or one 20-ounce bag frozen corn thawed
- Melt the butter in a Dutch oven over low heat.
- Saute the onion and celery for 3 to 5 minutes. Add the potatoes, chicken stock and nutmeg.
- Cover and simmer until the potatoes are tender.
- Combine the flour and the milk in a small bowl; whisk until smooth.
- Add to the potatoes and stir until thickened.
- Stir in the corn, heat through and serve.
Tip: Spice it up by adding hot sauce such as Tabasco if you like a little more kick to your chowder. Using a small amount of butter in this recipe lends a rich flavor but adds only 7 grams of fat per serving, an excellent cost-to-benefit ratio.
Serving size: 1 cup
Nutrition Facts per Serving
Fat: 7 g
Saturated fat: 4 g
Cholesterol: 20 mg
Sodium: 180 mg
Carbohydrates: 45 g
Fiber: 5 g
Protein: 11 g
Mary Etta Moorachian, PhD, RD Recipe from 2012 National Nutrition Month – Provided courtesy of John Wiley & Sons, From American Dietetic Association Cooking HealthAcross America by American Dietetic Association and Food and Culinary Professionals, A Dietetic Practice Group of ADA Â©2005, John Wiley & Sons.