Corn Chowdah

Chowder (Chowdah) is big in New England... I'm guessing because of all the cold nights. Since moving here over a year ago I've eaten a lot of clam and corn chowder and cringed at the thought of all the heavy cream and calories involved. However, we must all indulge a little... sometimes. But when we're not having "free days" and we still want to eat something warm and hearty you can make a Fit Foodie style Corn Chowder. Here's how I did it!

CORN CHOWDER

3 ears of fresh corn, husked and cut from cob (yields 2 1/3 cups of kernels)

1/2 white onion, diced

1/2 c. chick peas (garbanzo beans)

1 lb. red potatoes, cubed

2 c. skim milk

7 c. water (separated*)

2 vegetable bouillon cubes (or 2 cups of veggie broth substituted for 2 cups water)

1 tbsp. corn starch

1 tbsp. parsley (fresh if available)

1 tbsp. minced garlic

1 tbsp. garlic powder (I like a lot!)

black pepper and salt to taste

Saute the onion and minced garlic in a large pot with cooking spray until onion becomes transparent, 2-3 minutes. Add in potatoes and 1/2 cup of water, cover and cook 7 minutes, stirring occasionally (add another 1/2 cup if necessary to prevent burning). In a food processor or blender puree chick peas and 1 cup of water. Add in milk and 1/2 cup of cooked potato and corn from pot to the blender or processor and blend until slightly smooth. This is partly what you will use as a thickening agent. Use another 1 cup of cold water to mix corn starch into. Use 2 cups of water to dissolve veggie bouillon into. If you prefer to use veggie broth (or chicken) instead that will work too, just subtract 2 cups of water from recipe. Add pureed mix, the remaining water (or broth) and all spices to the pot and bring to a boil. While stirring, slowly add in the corn starch/water mixture. If you would like thicker chowder you can either add another 1/2 cup of pureed chick peas or more corn starch/water until desired consistency. 

Optional: Top with either shredded 2% pepper jack or cheddar cheese.

This batch will make about 12 cups.

Only 83 calories per cup!!

Traditional Corn Chowder ranges from 200-300 calories per one cup serving.