November 1, 2018


  • Russet Potato (400g)
  • Celery (100g)
  • White Onion (100g)
  • Butter (14g)
  • 1 can whole kernel corn-no salt added (15.25oz can)
  • All purpose flour (30g) *gluten free flour can be substituted
  • 2% milk (1 cup or 240ml)
  • Salt & Pepper
  • Vegetable Broth (1 box or 4 cups)-low sodium or no salt added
  • Garlic (1 clove or 4g garlic paste)



  • Dice onion and celery and place into a bowl. Set them aside and dice potatoes. Place them in a separate bowl.
  • Heat a large pot on low and add butter, onion and celery. Cook 2 min or until onion is translucent. Add Garlic.
  • Add Salt and Pepper (I add 1 tsp of each) to taste and add vegetable broth.
  • Add diced potatoes and drained can corn. Increase heat to High and cover pot with lid. Boil for 15-20 minutes until potatoes are tender.
  • Turn heat to Low and simmer with lid on pot for 10 additional minutes
  • Slowly pour milk into soup while whisking to mix well.
  • In a large measuring cup or bowl, add the flour and mix in 1- 1 1/2 cups of hot soup. Be sure to mix well to eliminate flour lumps.
  • Pour the flour and soup mixture into the pot and whisk well for 1 minute.
  • Cover pot with lid and simmer for an additional 10 minutes or so until it thickens to become chowder.
  • Add additional salt and pepper to taste

We love adding protein to our serving of chowder. Precooked ham, chicken or fish are great options. Cooked bacon can also be crumbled and sprinkled onto chowder or low fat shredded cheese and/or Greek yogurt.

Find this food in MyFitnessPal under CSF Potato Corn Chowder

Nutrition Facts
Serving Size 300g
Servings Per Container 6

Amount Per Serving
Calories 170 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Trans Fat g
Cholesterol mg 0%
Sodium 148mg 6%
Total Carbohydrate 27g 9%
Dietary Fiber 4g 16%
Sugars 9g
Protein 5g 10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

*brands and choice of ingredients may alter calories and macros. Nutrition label facts have been rounded to the nearest calories and grams.