Chunky Corn Chowder with Kale and Sweet Potato

Chunky Corn Chowder Kale Sweet Potato from This Mama Cooks! On a Diet - thismamacooks.com

I love that as soon as my friend, Holly Clegg, found out that I was going back into the hospital for follow up surgery, she immediately sent over some recipes to keep my blog filled with yummy goodness. Her timing couldn’t be better – soup – since it was in the 40s this week here in Georgia and even colder in many places around the US.

You can find more of Holly’s trim& TERRIFIC® recipes at hollyclegg.com and The Healthy Cooking Blog.

Soup Season

There is not much more satisfying during the fall than a big bowl of hearty soup to warm you up. And a big pot simmering on the stove invites guests and feeds a crowd. Best of all, if you make too much or just want to plan ahead, soups freeze well so make plenty! This dish, Chunky Corn Chowder with Kale and Sweet Potato, from Holly Clegg’s trim&TERRIFIC™ Eating Well To Fight Arthritis: 200 Easy Recipes and Practical Tips to Help Reduce Inflammation and Ease Symptoms [affiliate link] cookbook is chocked full of high fiber ingredients such as sweet potato, corn, and kale – also, touting their own individual antioxidant-rich nutrition giving your meal a delicious healthy boost! Best of all, this one-pot meal is diabetic-friendly, and hearty enough to feed the family, while also pleasing the vegetarians.

To make gluten free, use an all purpose gluten free flour mix instead of all-purpose flour. Also, make sure any store bought broth you use is also gluten free – some brands may contain gluten. To make dairy free, use rice milk. 

Chunky Corn Chowder Kale Sweet Potato from This Mama Cooks! On a Diet - thismamacooks.com

Chunky Corn Chowder with Kale and Sweet Potato

If you want the soup a little thicker, dissolve two teaspoons cornstarch in a little water and add. After refrigerating leftovers, if too thick, add more broth.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 cup chopped celery
  • 1 teaspoon minced garlic
  • 1/4 cup all-purpose flour
  • 2 cups skim milk
  • 2 cups low sodium fat-free vegetable or chicken broth
  • 1 (16-ounce) package frozen corn
  • 1 large Louisiana yam (sweet potato), peeled and cut into 1/2 inch cubes
  • Salt and pepper to taste
  • 1 1/2 cups chopped kale

Directions

  1. In large nonstick pot, heat oil and sauté onion, celery and garlic until tender, 5-7 minutes. Whisk in flour and cook, stirring constantly one minute.
  2. Gradually add milk and broth; bring to boil, stirring several minutes or until mixture thickens. Lower heat and add corn and sweet potato, cooking until sweet potato is tender, 6-8 minutes. Season to taste. Before serving stir in kale, cooking several minutes.
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
Servings: Makes 8 servings
  • Serving size: 1 cup
  • Calories: 186
  • Calories from Fat: 34 (18%)
  • Total Fat: 4g
  • Saturated fat: 1g
  • Unsaturated fat: 3g
  • Sodium: 91mg
  • Total Carbohydrates: 34g
  • Sugar: 9g
  • Fiber: 4g
  • Protein: 6g
  • Cholesterol: 1mg

Dietary Exchanges: 2 starch, 1 vegetable, 1/2 fat

Photo and recipe used with permission.

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