Valentine’s Day Corn and Red Pepper Chowder

Serving Size: 6 ounces; full recipe makes 5 servings

Freeze individual servings for easy heat-up leftovers! 

Ingredients:

1 large yellow onion
1 tablespoon olive oil 
3 tablespoons flour 
2 cups reduced sodium chicken broth 
2 cups frozen and thawed corn kernels
1 large red bell pepper, diced
⅛ teaspoon cayenne or black pepper
1 cup skim milk (or dairy-free alternative)
Optional: 15 ounces warmed, cooked chicken breast 

Preparation:

1. Heat oil in a large saucepan. When hot, sauté onion in the oil for 2-3 minutes.
2. Sprinkle flour on top. Stir for 1 minute. 
3. Slowly add the broth and whisk together. Add the corn and bell pepper.
4. Bring to a boil. Sprinkle with pepper. 
5. Reduce heat. Simmer uncovered for 10 minutes. Stir occasionally. 
6. Stir in milk and heat through. 
7. Scoop 6 ounces of soup into each bowl. 
8. Optional: For additional protein, stir 3 ounces of cooked chicken into each bowl. 

Approximate Nutrition Information per serving:

Add an additional 26 grams of protein per serving if optional chicken used. 

Nutrition Facts
Serving size: 6 ounces
Servings: 5
Amount per serving
Calories	132
	% Daily Value*
Total Fat 3.7g	5%
Saturated Fat 0.5g	3%
Cholesterol 1mg	0%
Sodium 148mg	6%
Total Carbohydrate 21.6g	8%
Dietary Fiber 2.6g	9%
Total Sugars 6.7g
Protein 5.2g
Vitamin D 0mcg	1%
Calcium 72mg	6%
Iron 2mg	12%
Potassium 366mg	8%

Adapted from the Department of Veterans Affairs Registered Dietician’s Cookbook

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