Jalapeño-and-Corn Chowder


Yield: 5 servings (serving size: 1 1/2 cups chowder and 2 tablespoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 233
  • Calories from fat: 33%
  • Fat: 8.6g
  • Saturated fat: 5g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 11.9g
  • Carbohydrate: 29.4g
  • Fiber: 2.5g
  • Cholesterol: 28mg
  • Iron: 1.1mg
  • Sodium: 533mg
  • Calcium: 317mg


  • Vegetable cooking spray
  • 1 cup chopped onion
  • 1 cup canned vegetable broth
  • 1 cup chopped cauliflower
  • 1/2 cup sliced carrot
  • 1/2 cup sliced celery
  • 1/2 cup (1/2-inch) sliced green beans
  • 1 jalapeño pepper, cut in half lengthwise
  • 1/4 cup all-purpose flour
  • 3 cups 2% low-fat milk
  • 1/4 teaspoon white pepper
  • Dash of ground red pepper
  • 1 (11-ounce) can whole-kernel corn, drained
  • 2/3 cup (2 2/3 ounces) shredded sharp cheddar cheese


  1. Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; sauté 5 minutes or until tender. Add broth and the next 5 ingredients (broth through jalapeño pepper); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender.
  2. Place flour in a medium bowl. Gradually add milk, stirring with a wire whisk until blended. Add milk mixture, white pepper, red pepper, and corn to pan; stir well. Cook over medium heat 7 minutes or until thickened, stirring constantly. Discard jalapeño pepper. Ladle into individual bowls; sprinkle with cheese.
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