Food and Nutrition


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Simple Corn Chowder

This healthy recipe comes from NDSU Extension Service.


•2 onions, coarsely chopped

•3 tablespoons canola oil

•4 cups corn kernels (raw or frozen)

•1 cup grated raw potato

•3 cups low-fat chicken broth

•4 cups buttermilk

•½ teaspoon dried rosemary, crumbled

•salt and white pepper to taste


•Combine onions and oil in a large saucepan or Dutch oven and sauté over medium heat until the onions are soft, about 10 minutes. Add the corn and potato and continue cooking, stirring occasionally, for another eight to 10 minutes. Add the broth, bring soup to a simmer and cook for 20 minutes before placing mixture in a food processor and pureeing until smooth. Replace the soup into the saucepan, add the buttermilk and rosemary. Stirring frequently, continue cooking over medium-high heat until mixture boils. Reduce heat to medium-low and simmer, stirring occasionally, until soup reaches desired consistency, anywhere from five to 30 minutes. Adjust seasoning with salt and white pepper. Serve hot.

Makes 8 servings.

Per Serving: about 200 calories and 7.5 grams (g) of fat.

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