JALAPENO CORN CHOWDER
All Natural Diabetes Cookbook
by Jackie Newgent
Though there's no cream in this good-for-you chowder, it's surprisingly decadent—and creamy. And though savory, it has a wonderful natural sweetness from the bell pepper, corn, and evaporated milk. Just be sure to pair this carb-rich soup with a protein-packed entree—try roasted chicken breast or grilled lean flank steak seasoned with cumin and cilantro—to create a balanced, diabetes-friendly meal.
Serves 4, serving size: 1 1/4 cups
~ 2 tsp unsalted butter
~ 1 cup diced white onion
~ 1 cup diced red bell pepper
~ 1 jalapeno pepper with some seeds, halved vertically and thinly sliced crosswise
~ 1/2 tsp ground cumin
~ 3 Tbsp unbleached all-purpose flour
~ 1 1/2 cups natural fat-free chicken broth
~ 1 cup evaporated fat-free milk
~ 1 lb frozen whole yellow corn, thawed
~ 2 Tbsp finely chopped fresh cilantro
1. Melt the butter in a large saucepan over medium heat. Add the onion, bell pepper, jalapeno, and cumin. Cook, stirring, for 10 minutes or until the onion and peppers are tender.
2. Add the flour and stir 1 minute. Vigorously stir in the broth and evaporated milk. Increase the heat to high and bring to a boil while stirring. Add the corn and cook for 2 minutes. Top with cilantro to serve.
Exchanges: 3 carbohydrate; 220 calories, 25 calories from fat, 3 g total fat, 1 g saturated fat, 5 mg cholesterol, 230 mg sodium, 41 g total carbohydrate, 4 g dietary fiber, 15 g sugars, 10 g protein.
Evaporated milk is regular milk with 60% of the water removed. Since it has less water, it provides a wonderful, creamy texture. It's a bit sweeter than regular milk, but has no added sugar. The slight sweetness comes from the natural sugar in milk-lactose.
Place the frozen corn in a bowl in the refrigerator in the morning - it'll thaw by dinnertime.