Sweet Corn Chowder

By 30 Minutes or Less
A healthier version of your traditional corn chowder. Give it a shot!

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  • Prep Time: 30 minutes


Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green


1/2 cup onion, diced

1/2 cup red bell pepper, diced 

2 cups sweet corn, cut from the cob 

3 Tbsp whole wheat flour

3 cups (24 oz) chicken or vegetable stock, low-sodium

1 cup russet potatoes, diced

1 cup (8 oz) half and half, fat-free

1 Tbsp fresh parsley, chopped

Salt and pepper to taste (optional)


  1. Add onions, peppers, and sweet corn to large sauce pan. Cook on medium-high for 2 minutes. Add flour and stir for one minute.
  2. Stir in stock until smooth. Bring to a boil.
  3. Add potatoes and simmer for 15-20 minutes to desired consistency.
  4. Add half and half and simmer for an additional 2 minutes.
  5. Season with fresh parsley and serve.

Nutritional Information

  • Calories:    180
  • Carbohydrates:    36g
  • Total Fat:    2g
  • Cholesterol:    5mg
  • Saturated Fat:   0.5g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    10%
  • Sodium:    540 mg
  • Protein:    7g
  • Recipe Credit
  • Recipe adapted from the University of Florida Sarasota County Extension.



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