| |
| |
| 2 |
|
Potatoes, peeled and diced |
|
| ¼ Cup |
|
Leeks, sliced thinly |
|
| ¼ Cup |
|
Red onion, diced |
|
| ¼ Cup |
|
Celery, chopped |
|
| 2 Cloves |
|
Garlic, minced |
|
| 1 Tbs |
|
Margarine |
|
| 2 Cups |
|
Low-sodium chicken broth |
|
| 2 Tbs |
|
Cornstarch |
|
| |
| 4 Cups |
|
Skim milk |
|
| 2 16 oz cans |
|
Corn |
|
| 1 Cup |
|
Evaporated skim milk |
|
| ½ tsp |
|
Salt |
|
| 1 tsp |
|
Hot pepper sauce |
|
| ¼ Cup |
|
Parsley, minced |
|
| 1 Tbs |
|
Dill weed |
|
|
|
|
| |
| In a large soup pot over medium heat, add chicken broth, potatoes, leek, onion and celery. Add in margarine and garlic. Cover and simmer 25 minutes, stirring frequently. |
| In a saucepan, dissolve cornstarch in cold skim milk. Whisk over medium high heat until thickened, and then whisk into soup pot. Add corn, evaporated skim milk, salt and hot pepper sauce to pot. Simmer, uncovered for 15 minutes. Stir occasionally to thicken the chowder. Don't allow to boil! Serve warm in bowls, topped with parsley and dill. Enjoy! |
|
| |
| Servings: 6 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
241.89 |
|
| Calories From Fat (12%) |
|
29.44 |
|
| Calories From Protein (21%) |
|
51.87 |
|
| Calories From Carbs (66%) |
|
160.58 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 3.43g |
|
5% |
|
| Saturated Fat 0.85g |
|
4% |
|
| Monounsaturated Fat 1.45g |
|
|
|
| Polyunsaturated Fat 1.06g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 4.97mg |
|
2% |
|
| Sodium 540.32mg |
|
23% |
|
| Potassium 917.48mg |
|
26% |
|
| Carbohydrates 42.13g |
|
14% |
|
| Dietary Fiber 3.21g |
|
13% |
|
| Sugar 16.38g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 38.92g |
|
|
|
| Protein 13.84g |
|
28% |
|
| Vitamin A 969.08IU |
|
19% |
|
| Vitamin C 23.66mg |
|
39% |
|
| Calcium 362.78mg |
|
36% |
|
| Iron 1.97mg |
|
11% |
|
| Vitamin E 0.39IU |
|
4% |
|
| Vitamin D 101.83IU |
|
25% |
|
| Thiamin 0.18mg |
|
12% |
|
| Riboflavin 0.51mg |
|
30% |
|
| Niacin 2.90mg |
|
14% |
|
| Vitamin B6 0.34mg |
|
17% |
|
| Folate 64.36µg |
|
16% |
|
| Vitamin B12 1.05µg |
|
18% |
|
| Pantothenic Acid 1.58mg |
|
16% |
|
| Phosphorus 362.10mg |
|
36% |
|
| Magnesium 64.07mg |
|
16% |
|
| Zinc 1.67mg |
|
11% |
|
| Copper 0.19mg |
|
10% |
|
| Manganese 0.29mg |
|
14% |
|
| Selenium 7.08µg |
|
10% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 373.77g |
|
|
|
|
|
| | |
|
|
