Corn chowder

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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This delicious, low cost, makeover corn chowder recipe is filling, hearty and really comforting, ready in 20 minutes it's a healthy quick meal.

Serves: 4

Time to make: 20 mins

Ingredients

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1 teaspoon sunflower or canola oil

100g lean bacon, fat removed and diced

1 medium onion, chopped

1 stick celery, finely sliced

1 medium potato, scrubbed and chopped into small dice

2 ½ cups chicken or vegetable stock

400g can light evaporated milk

1 tablespoon flour

400g can creamed corn

salt and pepper to taste

thyme sprigs

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Instructions

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1 Heat oil in a non-stick saucepan; add bacon, onion and celery and cook for a few minutes over medium heat. Add potato and stock, cover and simmer for 8-10 minutes or until vegetables are cooked.

2 Whisk evaporated milk and flour together and stir into soup mixture. Simmer for a few minutes until slightly thickened, then add corn and heat through. Season to taste and serve with thyme sprigs.

HFG tip

Add leftover cooked chicken to this chowder for a tasty chicken and corn soup.

Nutrition Info (per serve)

Calories 292cal

Kilojoules 1220kJ

Protein 20g

Total fat 6g

–Saturated fat 2g

Carbohydrates 40g

–Sugars 21g

Dietary fibre 8g

Sodium 870mg

Calcium 320mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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