Although corn is high in carbohydrates, variety is the key to enjoying your food, and this creamy low-fat chowder makes the perfect occasional accent to a spicy meal. For a fresher taste, use 1 pound of frozen corn with 1 cup of water or, if in season, fresh corn kernels cut off the cob. For a chunky texture, reserve one-third of the corn and add it to the soup after blending the other ingredients.

  • 1 clove garlic
  • 1⁄2 cup coarsely chopped Vidalia onion or 4 scallions, chopped
  • 1 can (16 ounces) corn
  • 1⁄3 cup fat-free milk
  • 1⁄3 cup nonfat dry-milk powder
  • Sea salt
Pulse the garlic and onion in a food processor until finely chopped (if using scallions, reserve until the end). With the motor running, add the corn with its liquid, milk, and dry-milk powder.

Transfer mixture into a medium saucepan and heat gently over medium heat until warmed through. Stir in scallions, if using. Season to taste with salt.

2 Servings
Nutrition Information per serving:
Calories: 248
Fat: 2 g (8% calories from fat)
Protein: 14 g (20% calories from protein)
Carbohydrates (net): 44 g (72% calories from carbohydrates)