Corn Chowder With Sausage

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Photo: Leigh Beisch; Styling: Sara Slavin
Prep Time:
10 Mins
Cook Time:
22 Mins
Yield:
6 servings (serving size: 1 cup)
Martha Condra
December 2005
RECIPE BY Health

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

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

Nutritional Information

  • Calories 188
  • Fat 6g
  • Satfat 4g
  • Monofat 2g
  • Polyfat 1g
  • Protein 11g
  • Carbohydrate 23g
  • Fiber 2g
  • Cholesterol 28mg
  • Iron 1mg
  • Sodium 133mg
  • Calcium 61mg

How to Make It

Step 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.

Step 2

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

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