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Corn, Zucchini and Tomato Chowder

Corn, Zucchini and Tomato Chowder

  • 35 Minutes Prep
  • 1 Hour Total
  • 6 Servings
  • 290 Calories per Serving
Nothing says “summer” more than corn, zucchini and tomatoes. Here they’re combined with potatoes in a quick and easy, family friendly chowder.

Ingredient List

  • 3 tablespoons butter
  • 1 medium onion, diced
  • 1/4 cup all-purpose flour
  • 5 cups reduced sodium chicken or vegetable stock or broth
  • 3 medium Yukon Gold potatoes, peeled and cut into 1/2-inch dice
  • 1 teaspoon sea salt or kosher salt
  • 1/4 teaspoon black pepper
  • 2 medium zucchini, cut into 1/2-inch dice
  • 1 1/2 cups corn kernels, fresh or frozen
  • 1 can (14.5 oz) Muir Glen™ Organic Diced Tomatoes or 1 can (14.5 oz) Muir Glen™ Organic Fire Roasted Diced Tomatoes, drained
  • 1/2 cup heavy whipping cream
  • 1/4 teaspoon hot sauce
  • 3 tablespoons chopped fresh basil leaves, plus additional for garnish

Preparation

  1. In 5-quart saucepan, heat butter over medium heat. Coon onion in butter about 6 minutes, stirring occasionally, until softened. Sprinkle in the flour; cook and stir 2 minutes.
  2. Stir in stock, potatoes, salt and pepper; heat to boiling. Reduce heat to low; simmer about 15 minutes or until potatoes are just tender.
  3. Stir in zucchini, corn, tomatoes and cream. Heat to boiling. Reduce heat; simmer 5 to 10 minutes or until vegetables are just tender. Stir in hot sauce and basil. Serve in bowls; garnish with additional basil.

Tips

  • Yukon Gold potatoes have a dense, waxy texture that will hold together well in this chowder.

Nutrition Information

Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 290
Nutrition Facts
Food component / NutrientAmount% Daily Value*
Total Fat14g21%
Saturated Fat8g42%
Trans Fat0g% Value not available
Cholesterol40mg14%
Sodium990mg41%
Total Carbohydrate37g12%
Dietary Fiber4g17%
Soluble Fiber1g% Value not available
Sugars7g% Value not available
Protein5g% Value not available
Vitamin DValue not available2%
Vitamin EValue not available2%
CalciumValue not available6%
IronValue not available8%
Potassium590mg17%
ThiaminValue not available10%
RiboflavinValue not available10%
NiacinValue not available10%
Vitamin B6Value not available20%
Vitamin B12Value not available0%
Pantothenic AcidValue not available8%
PhosphorusValue not available10%
MagnesiumValue not available10%
ZincValue not available6%
ManganeseValue not available20%
SeleniumValue not available4%
CopperValue not available10%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Exchanges

  • Starch 1,
  • Fruit 0,
  • Other Carbohydrate 1,
  • Skim Milk 0,
  • Low-Fat Milk 0,
  • Milk 0,
  • Vegetable 1&½,
  • Very Lean Meat 0,
  • Lean Meat 0,
  • Medium-Fat Meat 0,
  • High-Fat Meat 0,
  • Fat 2&½,
  • Fruits 0c,
  • Vegetables 1&½c,
  • Grains 0oz-eq,
  • Meat & Beans 0oz-eq,
  • Dairy 0c,
  • Fats & Oils 2tsp

Carbohydrate Choice

  • Choices per serving2&½

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