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Ингредиенты
- 2 Tbsp. safflower oil or possibly less Or possibly other mild oil
- 1/2 c. diced green bell pepper
- 1/2 c. diced red bell pepper
- 1/4 c. chopped green onions
- 2 tsp curry pwdr or possibly to taste
- 16 ounce frzn corn thawed Or possibly about 3-c. corn kernels
- 1 c. vegetable stock
- 1/2 tsp freshly grnd black pepper
- 2 c. soy lowfat milk up to 3-c. paprika optional shredded cheddar cheese optional
Инструкции
- In a large saucepan or possibly Dutch oven, heat the oil over medium-high heat. Add in the green and red bell peppers; cook, stirring occasionally, till tender, about 4 min. Add in the green onions during the last minute; stir till tender but not browned. Add in the curry pwdr; stir for about 30 seconds.
- Stir in the corn, vegetable stock and pepper. When the liquid begins to boil, reduce the heat to medium; cover and cook till the vegetables are tender, about 5 min.
- Transfer 2 c. of the corn-pepper mix to a food processor fitted with the metal blade. Add in 1 c. of the soy lowfat milk. Process till the mix is nearly smooth.
- Pour the pureed mix into the saucepan; stir in the remaining 1 to 2 c. soy lowfat milk, depending on if you desire a thin or possibly thicker chowder. Stir gently over medium heat till the mix is heated through, about 5 min. Adjust the seasoning to taste. Garnish each serving with paprika and cheddar cheese, if you like.
- Makes 4 servings (about 1 1/4 c. per serving).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 263g | |
| Recipe makes 4 servings | |
| Calories 395 | |
| Calories from Fat 176 | 45% |
| Total Fat 19.73g | 25% |
| Saturated Fat 2.31g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 317mg | 13% |
| Potassium 1019mg | 29% |
| Total Carbs 42.66g | 11% |
| Dietary Fiber 11.7g | 39% |
| Sugars 6.46g | 4% |
| Protein 20.35g | 33% |
