Sweet Potato-Corn Chowder

Dairy-free
Diabetes Appropriate
Egg-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Nut-free
Vegetarian / Meatless
Weight Management
Dish type
Dinner
Serves
4
Ready in
55 minutes

Ingredients

  • 1 tbsp. canola oil
  • 1 medium carrot, peeled and chopped
  • 1 medium onion, chopped
  • 1 celery stalk, chopped
  • 1 red bell pepper, seeded and chopped
  • 1 large sweet potato, peeled and chopped
  • 1 sprig fresh thyme, minced
  • 1 medium tomato, chopped
  • 5 cups water or vegetable stock
  • 1 cup fresh or frozen corn kernels
  • 1 cup chopped cooked chicken (optional)
  • 1/8 to 1/4 tsp. cayenne or ground red pepper
  • 2 tbsp. minced scallions

Directions

Prep Time
20 minutes
Cook Time
35 minutes
Ready in
55 minutes
  1. In a large pot heat oil over medium-high heat. Add carrot, onion, celery, bell pepper and sweet potato; cook, stirring, 3 minutes.
  2. Stir in thyme, tomato and water; simmer 25 minutes. Add corn and (if desired) chicken; simmer 5 minutes more. Add cayenne, and season to taste with salt. Top with scallions, and serve hot.

Nutritional Information

Serving Size
1
Per Serving
Calories 122, Calories Fat 34, Total Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 45mg, Carbohydrate 21g, Protein 2g
Serving Size1
Calories122
Calories Fat34
Calories (fat) extra28
Total Fat4g
Total Fat (extra)6
Saturated Fat0g
Saturated Fat (extra)2
Cholesterol0mg
Sodium45mg
Sodium (extra)2
Potassium461mg
Carbohydrate21g
Carbohydrate (extra)7
Fiber3g
Fiber (extra)16
Sugars6g
Protein2g
Vitamin A7711IU
Vitamin A (extra)154
Vitamin C35mg
Vitamin C (extra)60
Iron0mg
Iron (extra)4