Monday, 15 December 2014

Slow Cooker Corn Chowder

Corn has had a bad reputation in the nutrition world for some time now, but this starchy vegetable is high in potassium (392mg per cup for yellow corn and 416mg per cup for white corn) and insoluble fibre (3.9g for yellow, 4.2g for white per cup).  Insoluble fibre (sources include dark leafy greens, dried fruits, whole grains, root vegetables, etc.) speeds up the passage of food waste through the digestive tract.  The other type is soluble fibre (sources include oats, lentils, fruits, flaxseeds, etc.), which slows food down from leaving the stomach, making you feel full longer.

The concerns about corn and corn based products are based on use of Genetically Modified Organisms (GMOs or Genetically Modified Foods).  If you are concerned about the use of GMOs, you can use organic corn for this recipe, but research shows no negative health effects from the consumption of GMO vegetables.  If you would like to know more about this topic, I highly recommend Tufts University podcast "Nutrition Talk: GMOs--Friend or Foe."

Serves 6

Ingredients

200g (8 strips) turkey bacon, diced and pan fried
2 large Russet potatoes, peeled and diced into 1 inch chunks
3 cups frozen corn
2 leeks, stem and dark green section removed, diced
2 celery stalks, diced
1/2 yellow onion, diced
2 garlic cloves, diced
1/4 tsp paprika
1/8 tsp cayenne pepper
1/2 tsp dried parsley
Salt and pepper, to taste
4 1/2 cups chicken broth, no salt added
1 bay leaf
1/2 cup 2% milk
2 tbsp butter

Directions

Slice turkey bacon into small pieces and pan fry for 5 minutes on medium heat.  Set aside.

Layer potatoes in bottom of slow cooker pot.  Season potatoes with paprika, cayenne, parsley, salt and pepper.  Add celery, onions, garlic and leeks.  Add turkey bacon and corn on top of vegetables.  Pour chicken broth on top and add bay leaf.  Cover and cook on high for 4 hours.

When there is 15 minutes remaining on the cooking time, remove bay leaf, and add milk and butter and stir.  Replace lid and cook for remaining time.  When cook time is complete, unplug slow cooker and remove lid.  Using a ladle, scoop out half the chunks and pour into a large bowl.  Using an immersion blender, puree the soup remaining in the slow cooker pot.  Pour the contents of the mixing bowl back into the slow cooker pot and serve.

Nutrition

Calories 240
Fat 7.0g
Carbohydrates 30.8g
Fibre 3.9g
Sugars 5.9g
Protein 14.4g




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