Corn And Tomato Chowder from Healthy Diabetic Recipes

Corn And Tomato Chowder Recipe

Recipe Ingredients:

1 1/2 cups diced peeled plum tomatoes
3/4 tsp salt, divided
2 ears corn, husks removed
1 tbsp margarine
1/2 cup finely-chopped shallots
1 garlic clove, minced
1 can evaporated skimmed milk - (12 oz)
1 cup chicken broth
1 tbsp finely-chopped fresh sage
= (or 1 tspn rubbed sage)
1/4 tsp freshly-ground black pepper
1 tbsp cornstarch
2 tbsp cold water

Recipe Instructions:

Place tomatoes in nonmetal colander over bowl. Sprinkle 1/2 teaspoon salt on top; toss to mix well. Allow tomatoes to drain at least 1 hour.

Meanwhile, cut corn kernels off the 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.

Heat margarine 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.

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, mixing well. 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.

This recipe yields 6 appetizer servings.

Exchanges Per Serving: 1 Starch, 1/2 Fat.

Nutrition Facts: (3/4 cup): Calories 110; Calories from Fat 21%; Total Fat 3g; Saturated Fat 1g; Protein 6g; Carbohydrates 16g; Cholesterol 2mg; Sodium 559mg; Dietary Fiber 1g.

Comments: 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.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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