Oh my gosh folks, made this one last night and it was soooo good, and at only 155 calories and 4 grams of fiber per 1 1/3 cups it is waist friendly. Plus you can be sitting down to enjoy it in about 40 minutes.
Pepper-Corn Chowder
Cooking spray
1 cup chopped onion
1 leek, cleaned and chopped
5 cups loose-pack frozen whole kernel corn
2 (14 ounce) cans reduced-sodium chicken broth
1 medium red pepper, diced
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
3 threads of saffron (optional)
Salt and pepper to taste
Snipped fresh chives (optional)
1. Coat a 4-5 quart Ditch oven with nonstick cooking spray. Heat over medium heat about 1 minute. Add onion and leak; cook about 5 minutes or until tender, stirring occasionally.
2. Add corn. Cook about 5 minutes or until corn softens, stirring occasionally. Add 1 can of the chicken broth. Heat to boiling; reduce heat. Cover and simmer about 20 minutes or until the corn is tender. Remove from heat and cool slightly.
3. Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return pureed corn mixture to the Dutch oven.
4. Add the remaining 1 can of broth, the sweet pepper, black pepper, cayenne pepper, and, if desired, saffron. Heat through. If desired, garnish with snipped fresh chives and/or additional black pepper.
Makes 6 (1 1/3-cup) servings.
Per 1 1/3-cup serving: 155 cal, 1g fat, 323mg sodium, 35g carb, 4g fiber, 7g pro
HINTS
· Use vegetable broth to make it vegetarian.
· Instead of transferring half of the corn mixture to a blender of food processor, use a submersion blender right in the pot.
Source: Diet 2010 magazine
do you have any simple recipe for me?
Posted by: online jobs | 11/17/2011 at 08:00 AM