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Leigh Beisch Photo by: Leigh Beisch

Corn Chowder With Sausage

This easy corn chowder recipe uses frozen whole-kernel corn and gets extra heartiness from  low-fat chicken sausage.

Health DECEMBER 2005

  • Yield: 6 servings (serving size: 1 cup)
  • Cook time:22 Minutes
  • Prep time:10 Minutes

Ingredients

  • 1 tablespoon butter
  • 1/2 cup finely chopped onion
  • 2 cups cubed peeled Yukon gold potato
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 cups fat-free, less-sodium chicken broth
  • 1 cup water
  • 2 cups frozen whole-kernel corn, thawed
  • 1/2 package (about 6 ounces) spicy low-fat chicken sausage, sliced
  • 1/2 cup 2% reduced-fat milk
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Melt butter in a large saucepan over medium heat. Add onion; cook 2 1/2 minutes or until soft. Stir in potato and next 5 ingredients (through corn); bring to a boil. Reduce heat; simmer 15 minutes or until potato is soft. Remove 2 cups, purée, and return to pan.

2. Stir in sausage and milk over low heat; cook until thick (about 5 minutes). Remove from heat. Garnish with cheese and parsley.

Nutritional Information

Amount per serving
  • Calories: 188
  • Fat: 6g
  • Saturated fat: 4g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 1g
  • Protein: 11g
  • Carbohydrate: 23g
  • Fiber: 2g
  • Cholesterol: 28mg
  • Iron: 1mg
  • Sodium: 133mg
  • Calcium: 61mg
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Corn Chowder With Sausage recipe

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