Corn Chowder

Directions

1. 1
   Heat a Dutch oven over medium heat.
2. 2
   When the pot is hot, spray it with cooking spray.
3. 3
   Add the onion and corn.
4. 4
   Season with salt and pepper to taste.
5. 5
   Saute, stirring occasionally, for 6 minutes, or until the vegetables have started to soften.
6. 6
   Add the cauliflower and milk, cover, and bring the soup to a boil.
7. 7
   Reduce the heat to medium-low.
8. 8
   Simmer the soup until the corn and cauliflower are tender, about 20 minutes.
9. 9
   Strain 1 cup of the soup through a sieve.
10. 10
    Reserve the solids, and return the liquid to the pot.
11. 11
    Pour the contents of the pot into a blender and puree until smooth.
12. 12
    Return the soup to the pot, add the strained solids, and bring to a boil.
13. 13
    Remove the soup from the heat; stir in the yogurt and scallions.
14. 14
    Season with salt and pepper to taste, and serve.
15. 15
    Fat: 23g (before), 5.8g (after)
16. 16
    Calories 359 (before), 190 (after)
17. 17
    Protein: 10g
18. 18
    Carbohydrates: 28g
19. 19
    Cholesterol: 16mg
20. 20
    Fiber: 3g
21. 21
    Sodium: 264mg