Weight Watchers Recipes > Side dishes > Weight Watchers Corn Chowder Recipe

Weight Watchers Corn Chowder recipe
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Ingredients Needed

  1. Canola Vegetable Oil (1.5 tsp)
  2. Onions - Raw (2.0 large)
  3. Celery - chopped (1.0 stalk of medium (7-1/2'' - 8'' long))
  4. Red Bell Pepper - diced (1.0 medium pepper)
  5. Garlic - minced (3.0 clove)
  6. Cumin - ground (0.5 tsp)
  7. Chicken Broth - low sodium (3.5 cup)
  8. Fresh Thyme - chopped (1.0 tbsp)
  9. Bay leaf (1.0 leaf)
  10. Frozen corn kernels (2.0 cup)
  11. Potatoes - peeled, diced (1.0 medium (2-1/4'' to 3'' dia, raw))
  12. Cornstarch (2.0 tbsp)
  13. Evaporated Milk - nonfat (12.0 oz)
  14. Salt (1.0 dash)
  15. Black Pepper (1.0 dash)
  16. Cayenne pepper (1.0 pinch)

Instructions

Here are the instructions on how to make tasty and nutritious corn chowder.

  • In a large heavy saucepan placed over low heat, add one and a half teaspoons of canola oil and heat.
  • When the oil is heated, stir in chopped onions and continue to cook and stir for 5 minutes.
  • Next, add the chopped celery, diced bell pepper, minced garlic, and ½ teaspoon of ground cumin. Continue to stir and cook for 2 to 3 minutes.
  • Then add 3 and a half cups of reduced sodium chicken broth, 1 tablespoon of chopped thyme, and 1 bay leaf. Cook until it boils.
  • When the mixture starts to boil, adjust the heat to low and let it simmer for 10 minutes. Do not cover the saucepan.
  • After 10 minutes, add 2 cups of frozen corn kernels, and diced potatoes. Continue to simmer and cook for 5 to 10 minutes or until all the vegetables are tender.
  • In a small bowl put 2 tablespoons of cornstarch and slowly add the evaporated milk. Stir together until smooth.
  • Now stir the cornstarch and evaporated milk mixture into the soup and simmer for 2 minutes or until thickened. Continue to stir while cooking.
  • When done, remove the bay leaf and transfer the soup in a bowl. Season it with salt, pepper and cayenne.
  • Facts on Chowder:

    Chowder is a thick, rich, chunky soup typically made with a white sauce base though Manhattan chowders have a tomato base. Initially, it was a fishermen’s stew made with seafood but today, vegetable chowders are common such as corn chowder and potato chowder.

    Chowders usually have five parts:

    1) The vegetables or seafood, the main ingredient of the soup. 2) Additional ingredients which may include cream, diced onions, bacon, or herbs. 3) The cooking liquid—usually broth or stock. 4) A thickening agent—typically cornstarch, flour, or potatoes. 5) Seasonings including salt and pepper.

    There are two main ways for making chowder based on how the thickening agent is included into the soup. Initially, the flour is mixed and stirred into melted fat or butter in the pan and cooked until it is golden color. The stock is slowly added, stirring with a whisk to remove any lumps.

    In the second way, the starch is added after the soup is assembled. A small amount of the liquid is added to the starch and the starch is dissolved in the liquid to make a paste. More liquid is added to the paste until is thinned to a sauce.

    The sauce is whisked back into the soup and the soup is reheated until it starts to bubble. As the starch starts boiling, the liquid becomes thick and gelatinous.

    Your chowder should be silky smooth and about the consistency of heavy cream. If it is too thick, thin it with more stock. If too thin, add more starch.

    Don’t use too much cream. Cream will mask the flavors of the soup.

    If you’ve added enough starch and the soup is still thin, simmer the soup.

    If the soup has a pasty taste and mouth feel, there is either too much starch in the soup or the starch is not cooked.

    If the flavor is weak, it is likely that there is not enough of the main ingredient to impart the desired flavor.

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Nutritional Information for 1 Serving

  • Calories

    194.1

  • Fat

    1.3g

  • Carbs

    18.2g

  • Protein

    5.7g