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Beef and Parsnip Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Corn and Tomato Chowder
Yield: Makes 6 appetizer servings
This chowder takes advantage of the flavor of vegetables that are at their best in summer. The tomatoes are salted to intensify the flavor. Most of the salt comes out during draining, adding little sodium.
Ingredients:
1-1/2
cups peeled and diced plum tomatoes
3/4
teaspoon salt, divided
2
ears corn, husks removed
1
tablespoon butter
1/2
cup finely chopped shallots
1
clove garlic, minced
1
can (12 ounces) evaporated skimmed milk
1
cup chicken broth
1
tablespoon finely chopped fresh sage or 1 teaspoon rubbed sage
1/4
teaspoon black pepper
1
tablespoon cornstarch
2
tablespoons cold water
Preparation:
1.
Place tomatoes in nonmetal colander over bowl. Sprinkle with 1/2 teaspoon salt; toss to mix well. Allow tomatoes to drain at least 1 hour.
2.
Meanwhile, cut corn kernels off cobs into small bowl. Scrape cobs with dull side of knife to extract liquid from cobs into same bowl; set aside. Discard 1 cob; break remaining cob in half.
3.
Heat butter in heavy medium saucepan over medium-high heat until melted and bubbly. Add shallots and garlic; reduce heat to low. Cover and cook about 5 minutes or until shallots are soft and translucent. Add milk, broth, sage, pepper and reserved corn cob halves. Bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 10 minutes. Remove and discard cob halves.
4.
Add corn with liquid; return to a boil over medium-high heat. Reduce heat to low; simmer, uncovered, 15 minutes more. Dissolve cornstarch in water; add to chowder. Stir until thickened. Remove from heat; stir in drained tomatoes and remaining 1/4 teaspoon salt. Spoon into bowls. Garnish with additional fresh sage, if desired.
Nutritional Information:
| Serving Size: 3/4 cup chowder | |
| Sodium | 536 mg |
| Protein | 6 g |
| Fiber | 1 g |
| Carbohydrate | 16 g |
| Cholesterol | 8 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 21 % |
| Calories | 106 |
Dietary Exchange:
| Fat | 1/2 |
| Vegetable | 1 |
| Starch | 1 |
This recipe appears in:
Chowders
