American Heart Association Cookbook

By WEEK Creative Services

June 14, 2013 Updated Jun 14, 2013 at 11:52 AM CDT

This delicious, low sodium, recipe is from the American Heart Association's new cookbook!

You can purchase a copy of The American Heart Association's Low Sodium Cookbook by visiting www.shopheart.org!

Creamy Corn Chowder
Serves 5; 1 cup per serving

INGREDIENTS:
Cooking spray
1 tablespoon light tub margarine
1/2 cup chopped onion
1/2 cup diced celery
1 1/4 cups water
1 small baking potato, peeled and cut into 1/2-inch cubes (about 1 cup)
1 14.75-ounce can no-salt-added creamed corn, undrained
1 1/2 cups frozen whole-kernel corn, thawed
1 to 2 teaspoons sugar
1 packet (1 teaspoon) salt-free instant chicken bouillon
1/8 teaspoon salt
1/8 teaspoon pepper (white preferred)
1 cup fat-free half-and-half
1 tablespoon all-purpose flour
2 tablespoons minced fresh parsley

DIRECTIONS:
Lightly spray a medium saucepan with cooking spray. Melt the margarine over medium heat, swirling to coat the bottom. Stir in the onion and celery. Cook for 4 to 5 minutes, or until soft but not brown, stirring occasionally. Stir in the water, potato, both corns, sugar, bouillon, salt, and pepper. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the potato is just tender, stirring occasionally.

Pour the half-and-half into a small bowl. Add the flour, whisking to dissolve. Stir into the soup. Stir in the parsley. Simmer for 15 minutes, or until the soup has thickened, stirring frequently.

Cook’s Tip: To further thicken the soup, simmer for an additional 10 to 15 minutes. To thin the soup, stir in 1 or 2 tablespoons fat-free half-and-half or fat-free milk.

NUTRITIONAL INFORMATION:
Nutrients Per Serving
Calories 193
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 142 mg
Carbohydrates 43 g
Fiber 4 g
Sugars 10 g
Protein 7 g

Dietary Exchanges
3 starch

***This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopPower.org, while supplies last.***