Healthy Corn Chowder

Name: Healthy Corn Chowder
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 5 garlic cloves, chopped; 2 tablespoons flour; 2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods); 2 carrots, peeled and coined; 2 cups corn (frozen, fresh or canned); 1 potato, peeled and diced; 1 (12 ounce) can evaporated skim milk; 1 1/2 cups skim milk; 2 cups low sodium vegetable broth (or chicken broth); 1 teaspoon dried thyme; 1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)

13 ingredients

10 steps

Ingredients

2 tablespoons olive oil
1 onion, diced
5 garlic cloves, chopped
2 tablespoons flour
2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods)
2 carrots, peeled and coined
2 cups corn (frozen, fresh or canned)
1 potato, peeled and diced
1 (12 ounce) can evaporated skim milk
1 1/2 cups skim milk
2 cups low sodium vegetable broth (or chicken broth)
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)

Directions

1

Heat the olive oil in a medium stockpot over medium-high heat.
2

Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
3

Stir in the flour and cook for 1 minute, stirring constantly.
4

Add (the peppers if fresh), carrots and corn and stir well.
5

Stir in the potato, milk, broth, and thyme.
6

Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
7

While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
8

Stir the beans into the soup and cook until warmed or ready to eat.
9

Serve hot.
10

For Vegetarian use the Vegetable Broth of course.