Potato, Corn, and Leek Chowder

This soup ends up being a good source of three blood pressure-lowering minerals since the milk adds calcium and the potatoes deliver a dose of potassium, as well as magnesium. Serve with hot sauce.

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 2  tablespoons  butter
• 1  tablespoon  olive oil
• 1 1/2  cups  coarsely chopped leek (about 1 large)
• 1/2  cup  finely chopped celery
• 1/2  cup  finely chopped red bell pepper
• 2  cups  whole milk
• 3  tablespoons  all-purpose flour
• 3  cups  fat-free, less-sodium chicken broth
• 2  cups  fresh corn kernels (about 4 ears)
• 2  pounds  cubed peeled Yukon gold or red potato
• 1  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/4  cup  finely chopped fresh parsley
• 3  tablespoons  chopped fresh chives

Preparation

Heat butter and oil in a large Dutch oven over medium heat. Add leek, celery, and bell pepper; cook 4 minutes or until vegetables are tender, stirring frequently. Combine milk and flour in a small bowl, stirring with a whisk. Slowly add milk mixture to pan, stirring constantly. Stir in broth, corn, potato, salt, and freshly ground black pepper; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in parsley and chives.

Nutritional Information

Calories:

331 (26% from fat)

Fat:

9.5g (sat 4.4g,mono 3.4g,poly 0.9g)

Protein:

9.8g

Carbohydrate:

54.9g

Fiber:

5.3g

Cholesterol:

18mg

Iron:

1.8mg

Sodium:

701mg

Calcium:

127mg