Recipe: Corn chowder with roasted poblanos

Dietitian's tip: Dark green poblanos take on a smoky flavor when roasted. That smokiness makes them a perfect contrast for the sweet corn flavor of this filling main course.

SERVES 4

Ingredients

2 poblano or Anaheim chilies, halved lengthwise and seeded
2 or 3 Yukon gold or red-skinned potatoes, about 1 pound total weight, peeled and cut into 1 1/2-inch chunks
2 tablespoons olive oil
1 small yellow onion, chopped
1/4 cup diced celery
1/2 red bell pepper (capsicum), seeded and diced
1/2 teaspoon salt
2 1/2 cups fresh corn kernels (cut from about 4 ears corn) or frozen corn kernels, thawed
2 cups vegetable stock or broth
1 cup 1 percent low-fat milk
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro (fresh coriander)
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano

Directions

Preheat a gas grill or broiler (grill). Position the cooking rack 4 to 6 inches from the heat source.

Arrange the chilies skin-side down on the grill rack, or skin-side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, 5 to 7 minutes. Transfer to a bowl, cover with plastic wrap and let steam until the skins loosen, about 10 minutes. Peel the chilies, discarding the blackened skin, and chop coarsely. Set aside.

Put the potatoes in a saucepan, add water to cover, and bring to a boil over high heat. Reduce the heat to medium and cook, uncovered, until the potatoes are tender, 15 to 20 minutes. Drain and transfer to a small bowl. With a potato masher, partially mash the potatoes and set aside.

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and bell pepper and saute until the vegetables are softened, about 5 minutes. Stir in 1/4 teaspoon of the salt and cook for 3 to 4 minutes longer. Stir in the roasted chilies and the partially mashed potatoes. Add the corn, vegetable stock, milk, pepper and the remaining 1/4 teaspoon salt. Simmer uncovered until the soup thickens, 25 to 30 minutes.

Ladle into warmed bowls and sprinkle with the cilantro and oregano. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: About 2 1/4 cups
Calories	301	Cholesterol	3 mg
Protein	9 g	Sodium	527 mg
Carbohydrate	52 g	Fiber	4 g
Total fat	9 g	Potassium	1,052 mg
Saturated fat	1 g	Calcium	110 mg
Monounsaturated fat	6 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	3
Fats	2

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	1
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	3
Fats and oils	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Aug 9, 2006

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