Squash & Corn Chowder

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In this healthy corn chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy vegetable and corn chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Nut-Free Soy-Free Egg-Free Low-Calorie

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Ingredients

3 tablespoons extra-virgin olive oil
1 cup diced onion
1 cup diced celery
½ cup all-purpose flour
1 ½ teaspoons dried marjoram
¼ teaspoon salt
¼ teaspoon ground pepper
4 cups reduced-sodium chicken broth
1 cup whole milk
3 cups diced summer squash
2 cups diced red potatoes
1 cup corn kernels
¾ cup diced ham
Sliced scallions for garnish
Shredded pepper Jack cheese for garnish

Directions

Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, marjoram, salt and pepper over the vegetables and cook, stirring, for 1 minute more. Add broth and milk; bring to a gentle boil, stirring constantly.
Stir in squash, potatoes and corn; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
Add ham and cook, stirring frequently, until heated through, about 2 minutes. Serve topped with scallions and cheese, if desired.

Tips

To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

252	Calories
11g	Fat
30g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 252
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 3g	11%
Total Sugars 7g
Protein 12g	24%
Total Fat 11g	14%
Saturated Fat 2g	12%
Cholesterol 12mg	4%
Vitamin A 323IU	6%
Vitamin C 25mg	27%
Folate 81mcg	20%
Sodium 416mg	18%
Calcium 85mg	7%
Iron 2mg	11%
Magnesium 47mg	11%
Potassium 798mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Squash & Corn Chowder

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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