Corn chowder with Holiday salsa
Our dietitians' favouriteThis is the Corn chowder with Holiday salsa recipe.
- Prep: 15 min
- Cooking: 20 min
Ingredients
- Homemade salsa
- 1 seeded and diced tomato
- 2 tbsp (30 mL) chopped green onion
- 1/3 cup (80 mL) chopped green pepper
- 1/2 tsp (2 mL) chili powder
- Chowder
- 1 tbsp (15 mL) butter
- 1 chopped onion
- 2 chopped garlic cloves
- 4 cups (1 L) frozen corn kernels
- 3 tbsp (45 mL) flour
- 4 cups (1 L) sodium-reduced vegetable broth
- 1 can (398 mL) creamed corn no salt added
- 1 1/4 (310) Canadian Monterey Jack grated
- Freshly ground pepper
READY FOR REWARDS?
Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.
Preparation
Mix all salsa ingredients and let rest at room temperature.
In a saucepan, melt butter over medium-high heat and cook onion and garlic for 2 minutes.
Add corn kernels and cook 3–4 minutes.
Combine flour with a bit of broth and then add the remaining broth. Pour into saucepan along with creamed corn.
Bring to a boil, then let simmer until thickened.
Melt half of Monterey Jack in chowder. Season to taste.
Serve in cups, garnishing with salsa and remaining Monterey Jack.
Tips
Learn more about
Nutritional information
Per serving| Energy: | 274 Calories |
| Protein: | 13 g |
| Carbohydrate: | 38 g |
| Fat: | 10 g |
| Fibre: | 3.7 g |
| Sodium: | 507 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 16 % / 206 mg |
| Folate: | 40 % |
| Vitamin C: | 35 % |
| Phosphorus: | 23 % |
| Zinc: | 19 % |
