Monday, January 4, 2010

Corn and Bean Chowder

Weight Watchers recipe alert!
If you're looking for something that is warm, hearty, and filling, but on your January diet:), try this out! The original version didn't have any meat in it, so I added a little under a 1/2 lb of sausage to it for some flavor and a little meat. It was excellent--Norris agreed!

Corn and Bean Chowder

Makes 4 servings (I added more chicken broth to stretch it, so I would say closer to 5 big bowls)

adapted from Weight Watchers

3 cups low sodium chicken broth
2 carrots, diced
2 celery stalks, diced (omitted)
1 small all purpose potato, diced
1 onion, chopped (omitted...I know, the horror! I'm sure it's even better with this--I just used a little onion salt so the onion hater wouldn't see it)
1 1/2 cups fresh or thawed frozen corn kernels
1 cup drained, rinsed canned cannellini beans
1 1/4 cups skim milk
1/4 tsp freshly ground black pepper
salt, to taste
1/2 tsp oregano
1/2 lb sausage, cooked, drained, and rinsed (optional; you could use chicken here too)

1. In a large saucepan, combine broth, carrots, celery, potato, and onion. Bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until vegetables are tender.
2. Stir in the milk, corn, beans, pepper, salt, oregano, and sausage. Bring to a boil. Reduce heat and simmer uncovered for a few minutes until corn is tender and soup is heated thoroughly.

I even went all out and put this into sparkrecipes calculator. It says it's around 270 (about the same amount of calories as many frozen dinners, but made by you and much more filling) with the sausage, assuming you make five servings out of it. Not bad paired up with a couple cutie clementines!

No comments: