Dear Jeanne:I know that if I omit the butter in this chowder recipe, the fat will be reduced, but how should I thicken the soup? I'm also curious about the fat and calorie content. — Cynthia M., Lancaster, Pa.
Dear Cynthia: You can thicken soup just using vegetable purees, but that would involve some extra steps and washing other equipment, so an easier way to thicken it is by using cornstarch.
Cornstarch must be dissolved in a cold liquid and then brought to a boil to cook completely. I also added a little more potato, which if cooked very well will break down and thicken the soup. Also, there are low-sodium chicken bouillon packets available if you'd rather use them. Once again, frozen vegetables are lower in sodium than canned, and I used a very lean ham and reduced the amount.
HAM AND POTATO CHOWDER
1 onion, chopped
3 garlic cloves, minced
1/2 cup butter
1/2 cup all-purpose flour
4 cups water
4 teaspoons instant chicken bouillon
1 1/2 cups potatoes, cubed
1/2 cup carrots, chopped
1/2 teaspoon thyme leaves
1/8 teaspoon pepper
1 can whole-kernel corn
2 cups half-and-half
1 pound cooked ham, cubed
2 tablespoons fresh parsley, chopped
Saute the onion and garlic in the butter until crisp-tender. Stir in the flour and cook 1 minute, stirring constantly. Gradually stir in the water and bouillon. Add potatoes, carrots, thyme and pepper. Bring to a boil, reduce heat, cover and simmer 15-30 minutes. Add corn, cover and simmer an additional 20-30 minutes or until vegetables are tender. Stir in half-and-half and ham. Cook until thoroughly heated. Garnish with parsley.
Makes 8 servings.
HAM AND POTATO CHOWDER
1 onion, chopped
1 stalk celery, chopped
2 medium carrots, chopped
3 cloves garlic, minced
4 cups fat-free, reduced-sodium chicken broth
2 cups potatoes, cubed
1/4 teaspoon black pepper
1/2 teaspoon dried thyme leaves, crushed
2 tablespoons cornstarch
1/4 cup cold water
16 ounces frozen corn
2 cups low-fat (2 percent) milk
8 ounces extra-lean ham, cubed
2 tablespoons finely chopped fresh parsley
1. Spray a large saucepan or Dutch oven with nonstick cooking spray and add the onion, celery, carrots and garlic. Saute over medium-high heat for 2 or 3 minutes. Add enough chicken broth to cover the vegetables, then bring to a boil, cover the pan, reduce the heat to a simmer and cook until softened, about 15 minutes.
2. Add the potatoes, pepper, thyme and the rest of the chicken broth, then bring back to a boil, reduce heat, cover and cook until done, about 15 more minutes.
3. Combine the cornstarch and water, and add to the vegetable mixture, stirring constantly until it boils again.
4. Add the corn, milk and ham, and bring back to a boil. Serve with fresh parsley to garnish.
Makes 8 servings.
Each serving contains approximately: Original Recipe: 386 calories; 25 gm fat; 86 mg cholesterol; 1,213 mg sodium; 27 gm carbohydrates; 15 gm protein; 2 gm fiber. Revised Recipe: 170 calories; 3 gm fat; 18 mg cholesterol; 601 mg sodium; 27 gm carbohydrates; 10 gm protein; 3 gm fiber.
Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). For more information, you can go to her Web site, jeannejones.com. Send your recipe for revision to: Cook It Light, Deseret Morning News, P.O. Box 1212, La Jolla, CA 92038. Please include a stamped (63 cents), self-addressed envelope. © King Features Syndicate Inc.