Healthy Corn Chowder (Dr. Gourmet Recipe)

By Hklbrries

Special Diet Information:

Coumadin® (Warfarin)- This recipe is safe for Coumadin (warfarin) users.

-

Lactose - Avoid this recipe if you are lactose intolerant.

-

Sodium - This is a low sodium recipe.

-

GERD / Acid Reflux - No specific GERD triggers.

-

Gluten Sensitivity - This recipe is safe for those who are sensitive to gluten.

-
The refrigerator light goes on...
Most people think of corn as a vegetable, but it’s actually a whole grain. Like wheat or rice, corn has a lot of fiber, good quality fats, and carbohydrates.

-

I like to make my corn chowder with russet potatoes. The waxy red potatoes will not thicken a soup as well as the more fragile russets, which will break down slowly to make the soup creamy.

-

Corn

There are a number of varieties of corn, some used for feed and others for milling. Popcorn is a variety unto itself. For the purposes of cooking corn, or corn on the cob, most recipes use only sweet corn. Interestingly, Native Americans didn’t eat much of this corn, finding it to be too sweet and the texture too creamy.

There is an almost endless variety of sweet corn and all are slight variations based on how sweet the corn is. There are both yellow and white as well as combination varieties. The genetic make up of sweet corn results in increased amounts of sugars stored in the corn kernels, with more varieties of sweeter corn being engineered every year.

As soon as the corn is picked, the sugar in the kernels begins to turn to starch. So, the fresher the corn the better. The husks should be bright green and not dry. Likewise, silks should be slightly moist and the kernels plump.

While the particular variety of corn is a good predictor of how it will taste it is the individual farmers that are the key to good corn. I have had Silver Queen that was dry and tasteless and not altogether very sweet. I live in the country and looking for freshly picked corn is a sport similar to hunting wild mushrooms – everybody has their favorite spot to go looking.

Ingredients

• 2 tbsp unsalted butter
• 2 cups white onion (diced)
• 4 cloves garlic (minced)
• 2 lbs russet potatoes (peeled and cubed)
• 4 ears corn kernels (3 cups)
• 2 cups low sodium chicken or vegetable stock
• 3 cups 2% milk
• 1 tsp fresh thyme leaves
• 1/4 tsp salt
• 1/8 tsp pepper

Preparation

Step 1

Melt the butter in a medium stock pot over medium low heat.

Add the minced garlic and cook for about two minutes, stirring frequently.

Add the onion and cook very gently. Stir frequently and do not allow to brown.

After about ten minutes the onions will be translucent and slightly soft.

Add the potatoes, corn, chicken stock and milk.

Simmer over very low heat for about an hour. Do not allow the soup to boil.

Add the fresh thyme, salt and pepper and cook for fifteen minutes longer.

Remove and serve. (The soup is best if allowed to cool and then chill at least overnight. Reheat soup very gently on the stove for about 20 minutes before serving.) Reheat soup very gently for about 20 minutes before serving.