Chef Toby shares recipe for hearty, heart-healthy corn chowder

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Homemade soup is a delicious comfort food, and a few small adjustments can make it tasty and healthy!


1 Tbsp olive oil

2 celery ribs, chopped fine

1 onion, chopped fine

2 garlic cloves, minced

1/4 small green bell pepper, chopped fine

3 cups whole kernel corn

2 potatoes, peeled and diced into half-inch pieces

2 cups reduced-sodium vegetable broth or water

1/4 tsp black pepper

1/8 tsp cayenne pepper (optional)

1/2 tsp paprika

1 Tbsp chopped fresh thyme

3-1/2 cups skim milk

1/4 cup all-purpose flour

1/4 cup chopped fresh parsley for garnish


In a stockpot, heat oil over medium heat until hot.  Add celery, onion, garlic and bell pepper and cook 8 to 10 minutes until the vegetables are soft.  Add corn, potatoes, vegetable broth, black pepper, cayenne pepper, paprika and thyme.  Bring to a boil, then reduce heat to medium and cover.  Cook about 10 minutes, or until potatoes are tender.

In a deep bowl, whisk the flour with 1 cup of the milk until smooth.  Gradually add the milk/flour mixture to the soup, stirring constantly.  Add remaining 2-1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly.

Serve garnished with parsley.

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