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Corn and Ham Chowder Recipe

 

Ingredients

Servings: 4, Serving Size: 1 1/4 cups

 

Vegetable oil spray

1 tsp canola oil

1/2 cup chopped onion

1 small celery, chopped

2 tbsp imitation bacon bits

2 cups low-fat, low-sodium chicken broth

15-ounce can no-salt-added cream-style corn

1 cup frozen whole-kernel corn

2 ounces low-fat, lower-sodium ham, diced

1/8 tsp salt

1/4 tsp pepper

1/2 cup fat-free half-and-half

1/4 cup all-purpose flour

 

Nutrition Facts

 

Exchanges/Choices:

2 Starch

1 Lean Meat

 

Calories 201

Carbohydrate 33g

    Dietary Fiber 4g

    Sugar 11g

Fat 4g

Sodium 404mg

Cooking Methods

  1. Heat a medium saucepan over medium heat. Coat with vegetable oil spray. Cook the onion and celery for 2-3 minutes, or until the onion is tender, stirring occasionally.
  2. Stir in bacon bits. Cook for about 1 minute.
  3. Stir in the broth, un-drained cream-style corn, whole-kernel corn, ham, salt and pepper. Simmer for 8 minutes or until the flavors have blended, stirring occasionally.
  4. In a medium bowl, whisk together the half-and-half and flour. Whisk into the corn mixture. Simmer, uncovered for 3-4 minutes, or until the mixture has thickened. Serve warm.

Fun Facts / Cooking Tips

You can pair this creamy, chunky chowder for diabetics with a vegetable slaw and a whole-wheat muffin for Sunday supper. For an even more flavorful soup, fire up your grill. Put one corn over medium-high heat. Cook, covered for 4 minutes, turning at 1-minute intervals. Slice the kernels off the cob.

 

 

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