Diabetes Forecast

Jalapeño Corn Chowder

Per Serving

Jalapeño Corn Chowder

Makes: 4
Serving Size: 1 1/4 cups
Calories 220
Fat 3 g
Saturated Fat 1 g
Carbohydrate 41 g
Fiber 4 g
Sugars 15 g
Cholesterol 5 mg
Sodium 230 mg
Protein 10 g
Choices: Carbohydrate 3
  • Makes: 4
  • Serving Size: 1 1/4 cups


2 tsp. unsalted butter
1 cup diced white onion
1 cup diced red bell pepper
1 jalapeño pepper with some seeds, halved vertically and thinly sliced crosswise
1/2 tsp. ground cumin
3 Tbsp. unbleached all-purpose flour
1 1/2 cups natural fat-free chicken broth
1 cup evaporated fat-free milk
1 lb. frozen whole yellow corn, thawed
2 Tbsp. finely chopped fresh cilantro


  1. Melt the butter in a large saucepan over medium heat. Add the onion, bell pepper, jalapeño, and cumin. Cook, stirring, for 10 minutes or until the onion and pepper are tender.
  2. Add the flour and stir 1 minute. Vigorously stir in the broth and evaporated milk. Increase the heat to high and bring to a boil while stirring. Add the corn and cook for 2 minutes. Top with cilantro to serve.

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