Oct 30, 2009

DASH Diet Potato and Corn Chowder Recipe

The other evening I had leftover mashed potatoes (simply mashed with low-fat buttermilk black pepper and Mrs. Dash) and some left over no-sodium canned corn, and this is the recipe I came up with. I have to say, it is FULL of flavor despite being low in sodium and cholesterol. Being New Englanders, we do love our chowder! This is a nice alternative to high fat, high cholesterol chowder: 1 tsp olive oil 1 strip turkey bacon, diced 1 small onion, diced 2 stalks celery, diced 4-5 cups low sodium chicken broth or vegetable broth 2 cups mashed potatoes (made low sodium method of your choice) 1/2 cup no salt added canned corn 4 oz no fat shredded cheddar cheese 1/4 tsp salt 1/2 tsp ground black pepper 1 tsp dry mustard 1/2 tsp paprika 1/2 tsp curry powder 1/4 tsp celery salt 4-6 drops hot sauce 1/2 cup low fat buttermilk 1/4 cup plain no fat yogurt 1 cup leftover chicken breast, cut in 1" chunks* Add oil to large pot over medium-high heat. Add turkey bacon, onion and celery and cook until onion is translucent. Add all other ingredients except cheese and chicken and stir until well blended, then simmer for 15 to 20 minutes. Add cheese and stir until cheese melts. Add chicken, taste and re-season to your liking. I topped the bowl of chowder with crushed no salt pretzel (to replace the standard saltines) and a few chopped green onions. Serves 4 to 6. *The chicken is optional. I just happened to have a bit of leftover cooked chicken breast, and decided to add it in. It makes the chowder a bit hardier, but isn't necessary for flavor. Remember, I'm a "bit of this and a bit of that" kind of cook, so measurements may not be exact! Also, this is NOT a salt-free recipe! The DASH diet tells me that I need between 1200 and 1500 mg of salt per day, thus the addition of the salt and celery salt.

1 comment:

Lucy said...

I may have to try that. Looks/sounds yummy!!