Corn chowder with rye
5
Points®
Total time: 45 min • Prep: 10 min • Cook: 35 min • Serves: 4 • Difficulty: Easy
Always have a healthy lunch on hand - this soup is suitable to freeze for up to 3 months.
Ingredients
Olive oil
1 tbs
Red capsicum
1 small, finely chopped
Brown onion
1 medium, finely chopped
Celery
2 stick(s), finely chopped
Frozen corn
4 cup(s), (600g)
Cajun seasoning
1 tsp
Chicken stock
4 cup(s)
Fresh thyme
2 tbs
Light rye bread
4 slice(s)
97% fat-free cottage cheese
65 g, (1/3 cup)
Instructions
1
Heat half the oil in a large saucepan over medium heat. Add capsicum and cook, stirring, for 2–3 minutes or until softened. Transfer to a plate and set aside. Heat remaining oil in same pan over medium heat. Add onion and celery and cook, stirring, for 3–4 minutes or until softened.
2
Add corn and seasoning and cook for 1 minute. Add stock, 1 cup (250ml) water and 2 thyme sprig and bring to the boil. Reduce heat and simmer, covered, for 20 minutes. Set aside to cool slightly. Remove and discard thyme.
3
Process 1 litre (4 cups)) soup to a food processor or blender. Process until smooth. Return to pan with capsicum and stir chowder to combine. Season with salt and freshly ground black pepper.
4
Toast bread. Spread toast with cottage cheese and sprinkle with leaves from remaining thyme sprigs. Cut in half and serve with chowder.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.