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Diabetes Forecast

The Healthy Living Magazine

Succotash Chowder

Per Serving

Succotash Chowder

Makes: 10
Serving Size: 1 cup
Calories 155
Fat 6 g
Saturated Fat 1.7 g
Carbohydrate 19 g
Fiber 4 g
Sugars 6 g
Cholesterol 5 mg
Sodium 345 mg
Potassium 480 mg
Protein 8 g
Phosphorus 150 mg
Choices: Starch 0.5, Vegetable 2, Fat 1
  • Makes: 10
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 30 minutes

Ingredients

2 Tbsp. olive oil
2 large onions, diced
2 large carrots, peeled and diced
2 stalks celery, diced
2 garlic cloves, minced
1/8 tsp. crushed red pepper flakes
1/4 tsp. kosher salt
1/4 tsp. ground black pepper
2 cups frozen corn kernels
2 cups frozen, shelled edamame
5 cups low-fat, reduced-sodium chicken or vegetable broth
1 1/4 cups 1% milk, divided
2 Tbsp. cornstarch
1/2 tsp. dry mustard
1/2cuphalf-and-half
1tsp.fresh lemon zest

Directions

  1. In a large stockpot or dutch oven, heat the olive oil over medium heat. Add the onions, carrots, and celery and sauté for 5 minutes. Add the garlic, red pepper flakes, salt, and black pepper and sauté for 1 minute.
  2. Add the corn and edamame, and sauté for 1 minute. Add the broth and bring to boiling. Lower the heat and simmer for 10 minutes.
  3. Combine 1/4 cup of the milk with the cornstarch and dry mustard, and mix until smooth. Stir the mixture into the soup, and then stir in the remaining milk and the half-and-half. Simmer until the soup is thickened. Stir in the lemon zest and serve.
 
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