Helping families eat healthier for less

Helping families eat healthier for less

Wednesday, July 22, 2015

Corn Chowder with Wild Rice and Grapes

The theme for Recipe Redux this month is “Fresh from the Garden.”
Nothing beats fresh corn on the cob

I love fresh corn on the cob. Can’t get enough of it in the summer months.  I don’t grow corn myself, but can find lots of it at local supermarkets and farmer’s markets. It is best to shop early in the day for corn and prepare it that same day for the sweetest, best tasting corn.

One of my favorite ways to enjoy fresh corn is to make a large batch of corn chowder. It is especially good with fresh rosemary, from my garden.

Fresh homegrown rosemary adds great flavor

Corn Chowder with Wild Rice and Grapes

6 slices lower sodium turkey bacon
1 Tbsp canola oil
1 medium sweet onion, peeled and diced
1 medium sweet potato, peeled and diced
4 cloves garlic, peeled and minced
2 tsp fresh or dried rosemary, minced
4 cups fresh or frozen corn, thawed if frozen
5 cups lower sodium chicken broth
1 tsp ground black pepper
2 cups cooked wild rice
1 cup seedless red or green grapes, halved


Cook bacon in Dutch oven over medium heat until crisp, turning as needed. Transfer to paper towel-lined plate and set aside. Add oil to Dutch oven. Add onion and sweet potato and cook over medium-low heat, covered and stirring occasionally, until onion and sweet potato soften, about 15 minutes. Add garlic and rosemary and cook for 1 minute. Add corn, chicken broth, and pepper and bring to a simmer. Carefully transfer half of the soup to a blender and puree until smooth. Add pureed mixture back to Dutch oven. Stir in wild rice and grapes and heat just until warm throughout. Ladle into soup bowls. Garnish each bowl with 1 strip of crumbled turkey bacon.

Makes 6 servings (about 1-2/3 cups each or 10 cups total)

Nutrition Information per Serving:
250 calories, 6 g total fat, 1 g saturated fat, 15 mg cholesterol, 4g dietary fiber, 9 g protein, and 415 mg sodium. One serving of this low cost recipe provides a good source of protein, fiber, B-6 folate, and vitamin C.

Cost per Serving: $1.78

Pricing Note: all ingredients were at “regular” prices except grapes were on sale for $0.99 per pound and corn was on sale, 5 ears for $1.99.

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