Savoy Cabbage And Corn Chowder
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy, Meats | Fab fiber, Soup | 4 | Servings | |
INGREDIENTS
| 2 | c | Savoy cabbage, shredded |
| 2 | t | Peanut oil |
| 2 | T | Minced red onion |
| 1/4 | c | Diced carrot |
| 2 1/2 | c | New potatoes, cut in 1/2" |
| cubes | ||
| 2 | T | Chopped cilantro |
| 2 | T | Green chili pepper, diced |
| 1/4 | t | Fennel seed |
| 1/8 | t | Dill weed |
| 1/8 | t | Coriander seed |
| 1/8 | t | Celery salt |
| pn | Rosemary | |
| 1/4 | t | Freshly ground black pepper |
| 1/2 | t | Salt |
| 1 1/2 | c | 2% low-fat milk |
| 1/2 | c | Fat-free chicken broth, low |
| salt | ||
| 5 | oz | Corn kernels |
| 1/2 | t | Fresh thyme, garnish |
INSTRUCTIONS
Heat oil in a flat bottom wok or large and deep saute pan. Saute cabbage until sweetened, about 4 minutes. Add onion and saute for 1-2 minutes. Add carrot, potatoes, cilantro, and canned chili peppers. Combine pinches of the dried herbs and seeds with a smaller pinch of fresh rosemary leaves. Grind (or otherwise crush) the seasonings, then add to the soup. Season with pepper and salt and stir well. Pour in the milk. Add chicken broth to level of potatoes, add 1/4 cup more if needed to raise the liquid level. Bring to a boil. Cover and reduce heat to simmer; cook the potatoes for 20 minutes, stirring occasionally. Puree half of the soup. Add 5 to 6 ounces of fresh or thawed corn kernels. Top with snipped thyme. Cover. Simmer another 10 to 12 minutes. Serve in chowder bowls with sauces, like Maggi or Tabasco sauce. Posted to MC-Recipe Digest V1 #169 Date: Fri, 26 Jul 1996 13:54:28 -0700 (PDT) From: PatH <phannema@wizard.ucr.edu> NOTES : A thick and creamy potato soup is seasoned with fennel and cilantro. It's low fat and high fiber. Makes about 5 cups. Pantry Items: 1/2 small head savoy; 5 thin skinned, small russets, with peel ; 1 small carrot; corn scraped from 1 roasted ear. Can be made with skim milk.
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Nutrition (calculated from recipe ingredients)
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Calories: 119
Calories From Fat: 35
Total Fat: 4g
Cholesterol: 3.7mg
Sodium: 822.9mg
Potassium: 428.7mg
Carbohydrates: 17.3g
Fiber: 3.4g
Sugar: 5.9g
Protein: 6.1g