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Ингредиенты
- Light vegetable oil cooking Spray
- 1 c. Onion -- minced
- 6 c. Corn kernels -- with any Lowfat milk collec Removed from the cob
- 3 c. Chicken stock -- fat Skimmed
- 1/2 c. Red bell pepper -- minced
- 1/2 tsp Fresh rosemary -- minced
- 1/2 tsp Dry thyme
- 1/8 tsp Grnd pepper Cayenne Pepper to taste
- 1 Tbsp. Fresh basil -- minced
Инструкции
- Preheat a large, heavy saucepan over medium heat for about 1 minute. Spray it twice with the vegetable oil. Saute/fry the onion for about 5 min, till translucent/soft. Add in 4 c. of the corn and saute/fry for 4 to 5 min, till it softens a bit. Add in 2 c. of the chicken stock and cook till the corn can be mashed easily with a fork, about 20 min.
- Transfer the contents of the pan to a blender and puree till smooth.
- Return the puree to the saucepan over medium-low heat. Add in the bell pepper, rosemary, thyme, black pepper, cayenne pepper, and the remaining 1 c. chicken stock and 2 c. corn. Stir and cook for about 10 min more, till the chowder is thick and creamy.
- Garnish with the minced basil.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 187g | |
| Recipe makes 4 servings | |
| Calories 153 | |
| Calories from Fat 10 | 7% |
| Total Fat 1.18g | 1% |
| Saturated Fat 0.2g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 487mg | 14% |
| Total Carbs 36.3g | 10% |
| Dietary Fiber 4.9g | 16% |
| Sugars 7.29g | 5% |
| Protein 5.02g | 8% |
