Creamy Cauliflower and Corn Chowder Recipe Pic
Creamy Cauliflower and Corn Chowder Recipe Pic

Ingredients

(makes about 5 cups)

  • 1 lb. cauliflower
  •  2 cups water
  •  3 cups cooked yellow corn
  •  2 cups fat-free milk
  •  1/4 low-fat dry-grated parmesan cheese
  •  1 tablespoon salted butter
  •  1 tablespoon flour
  •  1 teaspoon garlic powder
  •  1 teaspoon salt

Directions

  1. Bring about 2 cups water to a boil at medium heat.  Add in cauliflower and cook for about 10 to 15 minutes until tender.
  2. Drain water from cauliflower.  Add cauliflower to a blender or food processor with 1 cup of milk.  Puree until smooth.
  3. Bring a medium pot to medium heat.  Add butter.
  4. As butter starts to melt, reduce heat to low and mix in flour to create a paste with the butter.  Add in other cup to milk.
  5. Stir occasionally.  As mixture starts to thicken add in spices, cheese, and pureed cauliflower until blended well.
  6. Add in corn.  Simmer on low for about 5 minutes to allow flavors to develop.
  7. Remove from heat and enjoy!

Nutrition Information per 1/2 cup serving:

  • Calories: 97
  • Fat: 2.7 grams
  • Total Carbohydrate: 15.5 grams
  • Fiber: 1.5 grams
  • Sodium: 338 milligrams
  • Protein: 4.2 grams