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Recipes

Corn & Carrot Chowder
Carrot juice gives this soup a slightly sweet flavor that is offset by smoky green peppers and a touch of cayenne.
  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 green bell peppers, diced
  • 12 ounces small red-skinned potatoes, cut into 1/4-inch dice
  • 2 cups carrot juice
  • 1 teaspoon dried tarragon
  • 3/4 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 package (10 ounces) frozen corn kernels, thawed
  • 1 cup low-fat (1%) milk
  • 1-1/2 teaspoons cornstarch blended with 1 tablespoon water

1. In large saucepan, heat oil over medium heat. Add onion and garlic and cook 7 minutes, stirring occasionally, until onion is golden brown. Add bell peppers and cook 5 minutes, stirring occasionally, until peppers are crisp-tender.

2. Add potatoes, stirring to coat. Add carrot juice, tarragon, salt, cayenne, and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 5 to 7 minutes, until potatoes are tender.

3. Stir in corn, and milk and return to a simmer. Add cornstarch mixture, and cook 1 minute stirring constantly, until slightly thickened.


Nutritional Information
Per serving: 247 calories, 5.1g total fat, 1.0g saturated fat, 2.9g monounsaturated fat, 0.8g polyunsaturated fat, 5g dietary fiber, 8g protein, 47g carbohydrate, 2.0mg cholesterol, 536mg sodium.
Good source of: beta-carotene, fiber, selenium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45