Low Fat Potato Corn Chowder
On a snowy winter day, there’s nothing like a hot bowl of homemade soup to warm you up!
The good news is this warm and cozy comfort food isn’t high in fat. This chowder uses slimming potatoes and non-dairy milk instead of fattening cream for its richness and creaminess.
So grab a pair of thick and cozy socks and whip up some of this scrumptious soup … and then enjoy the yummy compliments passed around the table to you.
Low-Fat Potato Corn Chowder
Ingredients
- 2 ribs celery, diced
- 1 small carrot, diced - optional
- 1 medium yellow onion, diced
- 5 medium Yukon Gold potatoes - See note #1.
- 2 cups water - or a mild vegetable stock or broth
- 2 bay leaves
- 1 tablespoon + 1/4 teaspoon granulated onion - (3 1/4 teaspoons)
- 1 tablespoon dried parsley
- 1/2 teaspoon granulated garlic
- 1 pinch dried rubbed sage
- 2 cups plain, unsweetened, non-dairy milk - See note #2.
- 1 1/2 cups organic corn kernels
- 1 1/4 teaspoon salt - See note #3.
Instructions
- In a large pot, sauté onions, celery, and carrot over medium-low for about 5 to 6 minutes or until onions begin to appear translucent. Use this method to sauté without oil OR sauté in 1 tablespoon of olive oil.
- Meanwhile, peel potatoes. Dice into small dices. You should have about 5 cups.
- Turn heat to high and add potatoes, water, and seasonings. Cover and bring to boil. Reduce heat and simmer until potatoes are tender (about 10 minutes).
- Meanwhile, pour milk into blender.
- When potatoes are tender, remove approximately 1 cup of soup from pan and add it to milk in blender.
- Add salt to blender mixture and blend until creamy. Transfer this mixture to soup pot.
- Drain corn kernels. (Corn does not have to be drained thoroughly, just remove most of the excess liquid.) Stir corn into soup. Cook until hot.
- Discard bay leaf. Season to taste.Serve hot.
Notes
- Yukon Gold potatoes taste best in this chowder, but you can also use white potatoes or Russet potatoes.
- Soy non-dairy milk or cashew (if not nut-free) non-dairy milk taste best in this recipe. Be sure to use plain (not vanilla-flavored) milk without added sweetener.
- The amount of salt needed depends on the amount in your non-dairy milk. Adjust salt to taste before serving.
>> One quick request: if you like this recipe, please leave a rating and a comment. Ratings help more people find these healthy recipes!
Want More?
For more healthy and delicious recipes like this one that will simplify your journey to a healthier and thinner you, check out my
You my also like:
Before you go . . .
Did you know that you can eat all this delicious food AND lose weight? You can!
No calorie counting. No portion sizes.
Join my online weight loss program today!
Thank you, just the chowder I was searching for. And all ingredients I have handy, even better. Now where are those fluffy socks?
I made this chowder, and we really loved it. It’s easy to make and very tasty. I added a couple more carrots than the recipe called for, because I like a lot of carrots in soup. I also added the wooly, fluffy socks!
This looks so warm and comforting, perfect for this awful winter so far!
I made this soup last weekend for a church potluck and managed to get a cup for myself 🙂 I really enjoyed it and heard a couple of others mention that they did as well. I will be making it again very soon for my family.
Dear Jennifer,
I will make this today, and alternate skim milk for the soy or almond milk, use actual garlic clove and leeks to get more onion flavor. i prefer cooking as close to the earth as possible and the garlic and onion powders are salty products which do not seem necessary when you can use the real thing. I am curious about the choice of soy or almond milk products. Why would I choose this over the cows milk which I have on hand? Do you prefer the taste, or is this for those lactose intolerant folks?
Janet
Yes! By all means, use fresh leeks and garlic. Fresh is always best. I often use the dried herbs because many of my clients feel they don’t have time to be sure to have the fresh on hand and the dried are more convenient to use. But if you can use fresh, then all the better. : )
As a weight loss consultant, I develop my recipes with weight management and good health as my primary objectives. Among the many factors that influence my choice of milk to use in this recipe are several long-term studies (including the Harvard’s Health Professionals Study and the one by Catherine S. Berkey of Harvard Medical School and Brigham and Women’s Hospital) that have shown that even low-fat dairy products can contribute to weight gain. All of my clients who have opted to eliminate dairy from their diets have experienced easier weight loss after removing dairy than when they included dairy in their diets. This is not to say one cannot lose weight while consuming dairy; however, removing dairy from the diet has been turning point toward success for many of my clients. (Be assured that I always assess the diet of my clients and educate them on proper steps to take for good bone health.)
So I try to make cooking easier for my clients and others who are wanting to lose weight by offering dairy-free recipes. Of course, if one opts to use cow’s milk, they are always free to make that substitution.
I hope you enjoyed the chowder. : )
excellent!
Question about the milk. I don’t like to drink store bought rice or almond milk because of the gelling/gum additives in it (ultra sensitive gut and inflammatory issues). Soy milk is out of the question for me due to hypothyroidism (which is not treated with drugs). I do allow myself goat milk in recipes (much less frequently cow milk or cream) but I don’t generally drink any animal milks. With that in mind is it okay to replace the milks in your recipes with goat milk?
Note: I just bought a nut milk bag from Amazon so plan to try making my own almond or other nut milks soon.
Hi Maggie,
That’s a great question. I would just replace the milk in my recipes with homemade cashew milk. (No nut bag needed.)
To make your own cashew milk simply blend 1/4 cup raw cashews with 1 cup water. That’s it!
You can use more or less water depending on how thick you want your milk to be, but that’s the ratio I would use for most of my recipes.
Hope this helps.
Jennifer