Spring Fling Chowder

May 16 2012

This tasty chowder dishes up plenty of flavor and lots of vegetables.

Courtesy of Oregon State University: https://www.foodhero.org/recipes/spring-fling-chowder

Serves 8

Dietitian's Tip: 

This recipe can be made in many, different and tasty ways. Leave skin on potato for added fiber and quick preparation. Try using fresh or frozen broccoli instead of asparagus and frozen green beans or diced tomatoes instead of peas. To lower sodium, use frozen corn and add 1 cup of low-fat milk to replace the cream-style corn.

Ingredients: 

1 tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces
1 large potato, peeled and diced
3 cups low-sodium, fat-free chicken or vegetable broth (or use water)
1 can(15 ounces) cream-style corn
1 cup frozen peas
salt and pepper to taste
1⁄2 cup cheddar cheese, grated
 

Preparation: 

Heat oil in large pot. Sauté onion, asparagus, and potato over medium heat, stirring often, until soft, about 10 minutes.

Add chicken broth, corn, and pepper.

Cover and simmer until potato is tender, about 10 minutes.

Add frozen peas and simmer 1 more minute.

Season with salt and pepper.

Serve hot, sprinkled with cheese.
 

Nutrition Information: 

Per Serving: 140 calories, 5 g total fat, 2 g saturated fat, 20 g carbohydrates, 7 g protein, 3 g fiber, 210 mg sodium