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Pumpkin & Corn Chowder

Recipe #294822 | 35 min | 5 min prep | SERVES 4 (Change Servings)

RECIPE BY: Brooke the Cook in WI

Low fat pumpkin chowder, one of my son's favorites (without the cayenne). Very easy to put together with very little prep time.

Posted on: Mar 27, 2008

Ingredients

  • 2 (14 1/2 ounce) cans fat-free chicken broth
  • 1 (15 1/4 ounce) can sweet corn, drained
  • 1 (8 1/4 ounce) can cream-style corn
  • 1/8 cup onion, finely chopped
  • 1 (16 ounce) can pumpkin
  • 1/2 cup skim milk
  • 1/4 teaspoon fresh ground pepper
  • 1/8 teaspoon cayenne pepper (optional)
  • Directions

    1. 1
      Combine broth, corn and onion in saucepan and bring to boil over medium-high heat. Reduce heat, cover and simmer 15-20 minutes until onion in tender.
    2. 2
      Return heat to medium-high and stir in pumpkin, blending well until mixture begins to boil.
    3. 3
      Reduce heat, cover and simmer another 5 minutes.
    4. 4
      Add milk, pepper and cayenne and continue stirring until heated through.

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    Featured Reviews for This Recipe

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    From: Chef Potts

    On May 8, 2008

    First of all we don't have canned/tinned pumpkin is not a common ingredient in the supermarkets here in Australia (it may be available but I don't know where) so I used fresh butternut pumpkin (600g cut into bit size pieces and added it in step 1). My can of creamed corn was 310g which is nearly 3oz more than called for and as my stock was a 1 litre pack I just upped everything and had enough soup to feed 6. Don't know what happened to the can of sweet corn so used about 400g of sweet frozen and threw it in the pot at step 1. Added the creamed corn with hi-low milk (3/4 cup) and gave a slight whiz with the stick blender to smooth out (still leaving some chunky bits of pumpkin). The DS, DM and myself enjoyed this very much as a light dinner with crusty bread (we had all had big lunches). It was quick and easy to put together which was another plus. Thank you Brooke the Cook in WI for a keeper of a soup. Made for 123 Hit Wonders 2008.

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    From: Sydney Mike

    On May 1, 2008

    Very nice taste to this chowder, & although I was going to omit it, I did include SOME cayenne pepper (about half the indicated amount!) & was pleased with the slight taste of it! Nice to find something so tasty that's so easy to prepare! Thanks for sharing! [Tagged, made & reviewed in Newest Zaar Tag 2008]

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    Nutrition Facts

    Serving Size 1 (521g)

    Recipe makes 4 servings

    The following items or measurements are not included below:

    1/4 teaspoon fresh ground pepper

    Calories 187
    Calories from Fat 18 (9%)
    Amount Per Serving %DV
    Total Fat 2.1g 3%
    Saturated Fat 0.3g 1%
    Monounsaturated Fat 0.5g
    Polyunsaturated Fat 0.7g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 1043mg 43%
    Potassium 882mg 25%
    Total Carbohydrate 41.1g 13%
    Dietary Fiber 4.3g 17%
    Sugars 7.4g
    Protein 8.0g 16%
    Vitamin A 8481mcg 169%
    Vitamin B6 0.2mg 10%
    Vitamin B12 0.5mcg 9%
    Vitamin C 20mg 34%
    Vitamin E 1mcg 4%
    Calcium 81mg 8%
    Iron 2mg 11%

    detailed view...

    how is this calculated?

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