Microwave Potato Corn Chowder
Make this tasty soup in your microwave in minutes. Enjoy it with a fresh salad and a side of fruit for a light meal.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.18 of 5 (33 ratings)
Food groups
- Dairy: 1/2 cups
- Grains: 1/2 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 1/4 cup margarine (or butter)
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 2 cups 1% low-fat milk
- 2 potatoes, peeled and diced
- 1 cup water
- 1 can (16 ounces) low-sodium corn, drained
Directions
- Wash hands with soap and water.
- Melt margarine in glass bowl on HIGH for 30 to 50 seconds.
- Stir in flour, salt and pepper until smooth.
- Blend milk into flour-margarine mixture.
- Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute.
- Set aside.
- In a separate microwave safe bowl, cook 2 potatoes in 1 cup water.
- When potatoes are done add potatoes and cooking water to white sauce.
- Stir in one 16 ounce can of corn.
- Cook 2 to 3 minutes or until steaming hot.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 307.63 |
| Total Fat | 10.62 g |
| Saturated Fat | 2.52 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 6.24 mg |
| Carbohydrates | 46.75 g |
| Dietary Fiber | 4.08 g |
| Total Sugars | 11.92 g |
| Added Sugars included | 0 g |
| Protein | 9.39 g |
| Calcium | 177 mg |
| Potassium | 827 mg |
| Sodium | 315.01 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 59 mg |
| Phosphorus | 250 mg |
| Selenium | 6 mg |
| Zinc | 1 mg |
| Vitamin A | 188 mcg |
| Vitamin B6 | 0.9 mg |
| Vitamin B12 | 0.7 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 2 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 16 mcg |
| Folate | 92 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 55 mg |
Notes
Shredded cheese, crumbled bacon, chopped ham, or onion may be added. Add clams for clam chowder.
Recipes you may also like
- Slow Cooker Beef Stew
- Bran Muffins
- Overnight Oatmeal with Berries
- Pulled Pork Sandwich with Red Cabbage and Carrot Slaw
- Banana Walnut Oatmeal
- Potato Nachos
- Chicken Club Salad
- Stovetop Tamale Pie
Source
Recipe by: Montana State University Extension Service — Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/microwave-potato-corn-chowder. Federal works are public domain in the United States.