• Dr Megan

Sweet corn chowder

My Sweet corn chowder is a hearty, #budgetfriendly meal, which will satisfy the whole family especially on cold winter nights. Best of all, it can be prepared in 5 minutes then cooked till tender and delicious in a #slowcooker all day.

Buy a roast chicken from the supermarket on your way home, then stir through the lean shredded meat into the chowder for a complete meal. Or if you prefer a vegetarian meal, how about cubes of paneer cheese, grated tasty cheese, cubes of pan-fried tofu or roasted chickpeas for that added crunch.


For those of you with gut issues, #IBS, or just have a sensitive tummy, I have substituted onion for fennel bulb. The fennel adds a lovely sweetness to the soup and turns this soup in to a low #FODMAP friendly meal. Now thats #nutrition4you !

Sweet corn chowder

Gluten free.


INGREDIENTS ½ fennel bulb (medium-sized), roughly chopped or medium-sized onion

1 celery stalks, chopped

2 garlic cloves

½ carrot, roughly chopped

100 grams cauliflower florets

1 potato, diced (leave the skin on its good for you)

300 grams corn kernels, frozen is fine

1 litres stock, chicken or vegetable

½ litre water

1 Tbsp cornflour dissolved in 1-2 Tbsp water

1 cup full cream milk or milk of your choice (unsweetened almond-coconut milk would be great for those with gut/tummy issues)

200 grams mixed frozen green vegetables e.g. beans, peas, broccoli

100 grams corn kernels, extra

salt & pepper to taste

6 shortcut bacon rashers (approx. 150g), diced or diced lean ham


METHOD

Add fennel, celery, garlic, carrot, cauliflower, potato, corn, stock and water to a slow cooker. Cook vegetables until melting-ly tender for 8 hours on low.


Use a stick blender or pour mixture into a blender (in batches). Process until smooth. Return to slow cooker and simmer on low.


Add cornflour mixture, milk, mixed #vegetables and extra corn kernels. Simmer or cook on high with the lid off until soup has thickened, and vegetables have warmed through.


In the meantime, heat a non-stick fry pan over medium-high heat and cook bacon until crisp.


Immediately before serving stir through bacon, then ladle hot soup into bowls. Alternatively, garnish each bowl full of soup with bacon pieces.


Additional serving suggestions: Stir through shredded roast chicken with bacon & veg. Or sprinkle over grated tasty cheese and snipped chives once divided into bowls.


Serves 6

TIPS

* Prepare in advance and freeze soup in portions ready for a quick ready-to-grab lunch on workdays.

*Stir through additions with bacon such as shredded roast chicken, paneer cheese cubes, grated cheese, pan-fried tofu.

*If you are like me and enjoy a crusty piece of bread with your soup but are looking for an alternative #healthy option, then my favourite non-bread crouton is roasted chickpeas...nutty, crunchy and delicious! And they up the fibre content of this meal, which is not only good for your gut health but will give you a satisfied tummy for longer.

If you would like support and real science-backed advice that is practical for your lifestyle & are results driven, please contact me at meganchircop@gmail.com, 0438 195 535 or book a FREE Phone Nutritional Strategy Session with me here.


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© 2019 by Nutrition4You by Dr Megan