Potato, Corn, and Leek Chowder

Potato, Corn, and Leek Chowder Recipe
Lee Harrelson
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.


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

Recipe from

Cooking Light

Nutritional 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


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


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.


Serve with hot sauce.

Maureen Callahan,

Cooking Light

August 2006
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