88 DI ABETIC LI VING / FALL 2 019
Corn Chowder with Bacon
ACTIVE: 45 min. TOTAL: 50 min.
34g CARB
Pureeing some of the corn-and-potato
mixture in a blender gives this soup rich
creaminess without much cream. Red bell
pepper imparts a beautiful golden hue
(and is a great source of vitamin C).
3 slices center-cut bacon
1 cup chopped red bell pepper
1 cup chopped onion
4 cloves garlic, minced
2 cups fresh corn kernels
(from 3-4 ears)
3 Tbsp. water, divided
½ tsp. salt
1 Tbsp. all-purpose flour
2 cups low-sodium chicken broth,
divided
¼ cup dry white wine
8 oz. Yukon Gold potatoes, peeled
and diced
5 sprigs fresh thyme, plus leaves
for garnish
¼ cup half-and-half
½ Tbsp. butter
½ tsp. ground pepper
- Cook bacon in a large saucepan over
medium heat until crisp, 8 to 9 minutes.
Transfer to a paper-towel-lined plate,
reserving 1 Tbsp. drippings in the pan.
Crumble the bacon and set aside.
- Add bell pepper, onion, and garlic
to the pan; cook, stirring often, until
browned and tender, 6 to 8 minutes.
Transfer the bell pepper mixture to a
medium bowl; set aside.
- Add corn, 2 Tbsp. water, and salt to
the pan; cook, stirring often, until the
corn is golden, 4 to 5 minutes. Stir in the
remaining 1 Tbsp. water, scraping up
any browned bits.
- Return the bell pepper mixture to
the pan. Stir in flour; cook, stirring con-
stantly, for 1 minute. Stir in ¼ cup broth
and wine; cook, stirring constantly and
scraping up any browned bits, for 1
minute. Stir in potatoes, thyme sprigs,
and the remaining 1¾ cups broth. Cover
and bring to a boil. Reduce heat to low
and simmer until the potatoes are fork-
tender, 15 to 18 minutes.
- Discard the thyme sprigs. Transfer 2
cups of the soup to a blender. Remove
the lid’s center piece (to let steam es-
cape), put the lid on the blender, and
cover with a kitchen towel. Puree until
smooth (use caution when blending hot
liquids). Return the blended soup to the
pan. Stir in half-and-half and butter.
- Divide among 4 bowls and sprinkle
with pepper and the reserved bacon;
garnish with thyme leaves, if desired.
SERVES 4: 1 cup each
CAL 220, CARB 34g (fiber 4 g, sugars 9 g),
FAT 6g (sat. fat 3g), PROTEIN 9g,
CHOL 11mg, SODIUM 432mg,
POTASSIUM 652mg.
_
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For a final
touch, a little
bacon goes a
long way
