Description
This corn chowder is light and delicious, made with summer corn, coconut milk, and low-fat milk.
Ingredients
For the stock:
1 tablespoon expeller-pressed canola oil
5 medium corn cobs, snapped in half (kernels removed and used in body of soup)
1/4 onion, thinly sliced
1/2 carrot, thinly sliced
1 celery stalk, thinly sliced
3 cups (710 ml) organic or reduced sodium chicken (or vegetable) broth
4 parsley stems
1 bay leaf
For the body of the soup:
1 tablespoon (15 ml) extra-virgin olive oil
Corn kernels from 5 cobs (about 4 cups, from the cobs listed above)
1 cup (235 ml) lowfat milk
3/4 cup (175 ml) light coconut milk
1/8 teaspoon salt
Freshly ground white pepper to taste
1/8 teaspoon sherry vinegar
For the garnish:
1 avocado, halved and thinly sliced crosswise
1/4 cup (37 g) crumbled feta cheese
6 cherry tomatoes, halved
4 teaspoons seasoned, toasted almonds
Instructions
To make the stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.
To make the body of the soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.
Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.
To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.
Nutrition
- Serving Size: 7-ounces
- Calories: 300
- Sodium: 650
- Fat: 19
- Saturated Fat: 6
- Trans Fat: 0
- Carbohydrates: 28
- Fiber: 6
- Protein: 8
- Cholesterol: 13
