Valentine’s Day Corn and Red Pepper Chowder

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 
Calories132
% Daily Value*
Total Fat 3.7g5%
Saturated Fat 0.5g3%
Cholesterol 1mg0%
Sodium 148mg6%
Total Carbohydrate 21.6g8%
Dietary Fiber 2.6g9%
Total Sugars 6.7g 
Protein 5.2g 
Vitamin D 0mcg1%
Calcium 72mg6%
Iron 2mg12%
Potassium 366mg8%

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