Chile Corn Chowder Recipe

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Ingredients:

Serving

2 cups vegetable stock
1 1/2 cups low-fat milk
1 1/2 cups corn , cut off from cobs (fresh or frozen , save cobs)
1/4 cup brown rice (uncooked )
2 tsp olive oil
1/2 cup onion, small diced
1/2 cup celery, diced
1/2 cup medium carrot, diced
1/2 poblano pepper , seeded an finely chopped
1 garlic clove, minced
1 tbsp whole wheat flour
1/2 tsp ground cumin
1 tbsp fresh cilantro
1/4 tsp salt
1/8 tsp black pepper

Directions:

Heat stock, milk, corncobs, and rice and boil in medium saucepan over med-high, then simmer for 15 minutes. Add corn and cook another 10 minutes. Remove from heat and place in bowl. Set aside.
In a large saucepot heat olive oil over med-high. Mix in onion, celery, carrot, poblano pepper, and garlic. Saute for 3 minutes covered. Add flour and cook 2 more minutes, stirring frequently.
Remove corm cobs from milk mixture. Add milk mixture to vegetable-flour mixture and stir with a wooden spoon. Simmer over med-high for 8-10 minutes. Add cumin, cilantro, salt and pepper. Cook for 5 more minutes.
Variation: This soup is great with a cup of cooked shrimp!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	392.36 Kcal (1643 kJ)
Calories from fat	24.77 Kcal
		% Daily Value*
Total Fat	2.75g	4%
Cholesterol	3.05mg	1%
Sodium	12534.51mg	522%
Potassium	277.19mg	6%
Total Carbs	74.9g	25%
Sugars	5.17g	21%
Dietary Fiber	2.11g	8%
Protein	3.88g	8%
Vitamin C	4.2mg	7%
Vitamin A	0.1mg	2%
Iron	0.7mg	4%
Calcium	88.5mg	9%

Amount Per 100 g
Calories	183.29 Kcal (767 kJ)
Calories from fat	11.57 Kcal
		% Daily Value*
Total Fat	1.29g	4%
Cholesterol	1.42mg	1%
Sodium	5855.57mg	522%
Potassium	129.49mg	6%
Total Carbs	34.99g	25%
Sugars	2.41g	21%
Dietary Fiber	0.99g	8%
Protein	1.81g	8%
Vitamin C	2mg	7%
Iron	0.3mg	4%
Calcium	41.4mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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