The heart-healthy benefits of this low-salt, low-fat chowder are present with an abundant source of magnesium in the corn and spice of nutmeg. The magnesium in the creamy corn chowder is an essential mineral helping to maintain a normal heart rate. In addition, the red bell peppers and onions contained in this chowder recipe may also help lower blood pressure with the essential, heart-healthy nutrient of potassium.
2 tablespoons vegetable stock
1 small sweet red bell pepper (1 cup), finely diced
3 green onions , thinly sliced
1 small sweet onion, minced (1
1 tablespoon whole wheat flour
2 cups corn
1¾ cups coconut milk or skim milk
½ teaspoon sea salt (optional)
¼ teaspoon black pepper
garnish with green onions, thinly sliced, if
Place the vegetable stock in a large saucepan over medium heat. Add the red bell pepper, green onions and sweet onion. Cook, stirring frequently, until the peppers are crisp-tender, about 3 minutes. Add a bit of water, if necessary, to prevent scorching. Stir in the flour, and cook 1 to 2 minutes more, stirring constantly. Then remove from heat.
Place 1 cup of corn in a blender or food processor with 1 cup of the milk. Process on low speed until smooth. Add the blended corn mixture with the remaining whole corn and milk, the nutmeg, sea salt (optional), black pepper to the red bell pepper mixture in the saucepan. Heat over medium heat, bringing just to the boiling point, stirring frequently. Reduce heat and simmer for about 5 minutes. Garnish with thinly sliced green onions if desired.
Makes 4 servings.
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