Summer Corn and Zucchini Chowder

This recipe is from the first cooking class I attended right out of college. It was taught by Robin Rifkin, an inspirational woman who continues to work in the food and nutrition community in Philadelphia. I love this recipe because it’s a perfect summer chowder filled with colorful, garden fresh vegetables. It does require some chopping but the good news is that there is only one pot to clean. There will be plenty leftover to reheat during the week but just in case you don’t finish it, it freezes well.

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Summer Corn and Zucchini Chowder

3 cups fresh or frozen corn, 2 cups vegetable or chicken broth,  dice or chop all of the following; 1 stalk celery, 1 medium onion, 1 carrot, 1 medium sweet potato, 1 medium zucchini, 1 red bell pepper, 2 cloves of garlic

1-4 ounce jar pimento, drained and chopped, 12 oz can evaporated skim or low-fat milk, 1 tablespoon tamari (or reduced sodium soy sauce), 1 teaspoon dried tarragon, 1 tablespoon fresh dill or 1 teaspoon dry, ground pepper and salt to taste

Combine 1 1/2 cups of corn and 1 cup of broth in a blender and blend until smooth.  Pour corn mixture into large pot.  Add remaining corn, broth, celery, onion, carrot, sweet potato, zucchini, red pepper, and garlic.  Cover and simmer for 20 minutes.  Add pimento and evaporated milk and cook for a few minutes.  Season with tamari, herbs and salt and pepper,

Nutrition Note: Using evaporated skim or low-fat milk is an excellent substitute for whole milk or cream. It provides a creamy richness to the broth and if using evaporated skim milk, the chowder will be saturated fat-free. Tamari is a wheat-free (gluten-free) soy sauce. It is high in sodium but the small amount added to this soup adds flavor with just a small increase in sodium. One look at this colorful chowder and you know it’s full of health enhancing nutrients. I promise you, it’s as delicious as it is healthy.

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