Healthy Chefs' Recipes continued...
Yield: 8 servings
Per serving: 246 calories, 5 g protein, 57 g carbohydrates, trace fat, trace sat fat, 2 g fiber.
From Fast Food Fix: 75 Amazing Recipe Makeovers of your Fast Food Restaurant Favorites (Rodale Books, April 2006) by Devin Alexander; © 2006. Reprinted with permission from the publisher.
Sweet Corn and Vegetable Chowder
WebMD Weight Loss Clinic members: Journal as 1 cup hearty stew, chili or bean soup + 1/4 cup starchy food without fat + 1/2 cup vegetables without fat.
From his award-winning cookbook Taste: Pure and Simple, Nischan offers this hearty creamed soup -- without the cream or the fat. He says it's an Oprah Winfrey favorite!
About 24 fresh ears corn, shucked
1 Yukon Gold potato
1/2 split vanilla bean, or 1/4 teaspoon pure vanilla extract
2 pounds fresh or frozen edamame, fava, or lima beans (about 1 cup shelled)
1 to 2 tablespoons water
Salt and freshly ground pepper to taste
1/2 cup shredded spinach, sorrel, or arugula
1 tablespoon julienned lemon zest
1 tablespoon fresh lemon juice
- Preheat oven to 450 degrees F. Place 2 ears of corn directly on the oven rack and roast, turning occasionally, until golden brown, 20 to 25 minutes. Remove from oven and let cool. When cool, cut the roasted corn kernels off the cob. You should have about 1 1/2 cups.
- Meanwhile, cook potato in salted boiling water until tender in the center when pierced, 20 to 25 minutes. Drain and let cool to the touch. Slip off the skin and cut the potato into 1/4-inch dice.
- With a large, sharp knife, cut the kernels off the remaining ears of corn. Run the kernels through a vegetable juicer. You should have about 4 cups of juice. Combine the corn juice and vanilla bean (or vanilla) in a medium, nonreactive saucepan. Bring to a simmer over medium-low heat, stirring constantly so liquid doesn't curdle. The natural starch in the juice will thicken it to the consistency of a sauce. If the soup is too thick, thin it with a little water or lemon juice. Remove from heat.
- Fish out the vanilla bean (if using) and, with the tip of a small knife, scrape the seeds from the bean into the soup; discard the pod. Blend the soup in a blender at medium speed for a silky-smooth consistency. Return soup to the pot.
- Put the roasted corn kernels, beans, and potato in a medium sauté pan or skillet with the water. Bring to a simmer over a medium heat and season with salt and pepper. Simmer for a few minutes until the vegetables are hot. Pour off the water and add the vegetables to the soup. Stir in the shredded spinach or other greens, the lemon zest, lemon juice, salt, and pepper.