Natural Corn Chowder
Natural Corn Chowder
Serves: 3 Prep Time: 15 minutes Total Time: 80 minutes
Take advantage of the fresh corn this season by serving this flavorful chowder. A simple side salad adds an extra dose of veggies, making for a light and tasty dinner.
Calorie: 520, Proteins: 38 g, Total Fat: 16 g.


1 tbsp flour 1 cup nonfat milk 3/4 lb extra-lean ham fully cooked, chopped into bite-sized pieces 1 tbsp cumin 6 ears sweet summer corn kernels removed and placed in bowl, and cobs retained 1 tbsp trans-fat free light spread 1/4 cup onions finely diced 1 tsp freshly ground black pepper 6 cups baby spinach 3/4 cup fresh cucumber sliced 3 tbsp light ranch dressing 1 tbsp sage 2 tbsp fresh thyme finely chopped


Bring 2 cups of water to boil in a medium saucepan. Cut three corn cobs in half and place each in boiling water. Boil cobs for approximately 15 minutes. Remove cobs, straining out any cob residue if necessary, leaving corn broth.

While cobs are boiling, melt spread in a small saucepan on medium-low heat. Add flour, and whisk with spread to create a roux. Add milk, whisking constantly until thoroughly mixed. Increase heat to medium-high, or until mixture comes to a boil. Reduce heat to simmer and add to corn broth. Bring corn and milk mixture to a simmer, and add ham, corn kernels, and onions. Add cumin, sage, thyme, and pepper, stirring until completely mixed. Simmer for 15 minutes, or until corn reaches desired consistency, stirring every few minutes.

Arrange 2 cups of spinach in each of three bowls. Top each with ¼ cup sliced cucumber and toss with 1 tbsp ranch dressing. Ladle three equal portions of soup into large bowls and serve with salad on side.

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