ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Potato, Corn, and Leek Chowder

Potato, Corn, and Leek Chowder
Lee Harrelson
Yield

6 servings (serving size: 1 1/3 cups)

This soup ends up being a good source of three blood pressure-lowering minerals since the milk adds calcium and the potatoes deliver a dose of potassium, as well as magnesium.

Ingredients

  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 1 1/2 cups coarsely chopped leek (about 1 large)
  • 1/2 cup finely chopped celery
  • 1/2 cup finely chopped red bell pepper
  • 2 cups whole milk
  • 3 tablespoons all-purpose flour
  • 3 cups fat-free, less-sodium chicken broth
  • 2 cups fresh corn kernels (about 4 ears)
  • 2 pounds cubed peeled Yukon gold or red potato
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup finely chopped fresh parsley
  • 3 tablespoons chopped fresh chives

Nutrition Information

  • calories 331
  • caloriesfromfat 26 %
  • fat 9.5 g
  • satfat 4.4 g
  • monofat 3.4 g
  • polyfat 0.9 g
  • protein 9.8 g
  • carbohydrate 54.9 g
  • fiber 5.3 g
  • cholesterol 18 mg
  • iron 1.8 mg
  • sodium 701 mg
  • calcium 127 mg

How to Make It

  1. Heat butter and oil in a large Dutch oven over medium heat. Add leek, celery, and bell pepper; cook 4 minutes or until vegetables are tender, stirring frequently. Combine milk and flour in a small bowl, stirring with a whisk. Slowly add milk mixture to pan, stirring constantly. Stir in broth, corn, potato, salt, and freshly ground black pepper; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in parsley and chives.

Cook's Notes

Serve with hot sauce.