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Ten Minute Corn Chowder

Ten Minute Corn Chowder

76 Ratings
76 Ratings
Recipe Image
Bowl of Ten Minute Corn Chowder with whole grain bread on the side
Makes: 4 servings
Total Cost: $$$$

Try this quick, easy, and creamy corn soup when you're short on time.

Ingredients

  • 1 teaspoon vegetable oil (or oil of your choice)
  • 1/2 medium onion (chopped)
  • 1 teaspoon garlic (minced)
  • 4 tablespoons flour
  • 3 cups non-fat milk
  • 2 teaspoons mustard
  • 1/4 teaspoon thyme (dried)
  • black pepper (to taste)
  • 2 cups corn kernels (frozen)
  • 4 tablespoons cheddar cheese (shredded, reduced fat - divided)

Directions

  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.

Notes

Learn more about:

Source:

Cooking Demo II
Food and Health Communications, Inc.

Nutrition Information

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
Cholesterol 8 mg
Sodium 159 mg
Carbohydrates 34 g
Dietary Fiber 3 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 2 mcg
Calcium 299 mg
Iron 1 mg
Potassium 506 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1/2 ounces
Dairy 1 cup

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