Corn and Bacon Chowder by Dr Sue Shepherd

Dietary Guidelines: , , ,

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Serves

6

Ingredients

  • 1 teaspoon canola oil
  • 1 small onion, diced
  • 1 clove garlic, crushed
  • 6 rashers rindless bacon, diced
  • 2 stalks celery, diced
  • 2 large potatoes peeled and diced into 1 cm cubes
  • 2 cups gluten-free chicken stock
  • 1 tablespoon gluten-free cornflour
  • 1¾ cups reduced-fat milk
  • ¼ cup extra light cream
  • 440 g can corn kernels, drained
  • 2 tablespoons chopped parsley
  • pepper, to taste

Method

  1. Heat oil in a large saucepan over medium heat. Add the onion, garlic, bacon and celery and sauté until onion is softened.  Turn up the heat to medium-high and add the potato and chicken stock. Bring to the boil, then reduce heat to low, cover and simmer for 10 minutes. Remove from heat.
  2. In a jug mix the cornflour with ¼ cup milk. Add the remaining milk and cream and stir well to ensure the mixture is smooth and no lumps remain. Pour into the chowder, add the corn and season to taste. Cook over low heat (do not boil) for 5 minutes, stirring occasionally. Remove  from heat, stir through parsley and serve.

RECIPE NOTES

Tip: Adding some grated zucchini to this dish also tastes great, just combine with the milk and cornflour mixture.

Diabetic Friendly: Alter serving size to 8 serves.

Nutritional Analysis

Per serve: energy 1023 kJ (244 cal), protein 16.5 g,  fat 7.3 g, saturated fat 2.8 g, carbohydrate 26.6 g,  sugars 8.2 g, fibre 3.5 g, sodium 1112 mg, gi medium

WGF Kids & TeensRecipe taken from Wheat Free Gluten Free Kids & Teens by Dr Sue Shepherd.

Click here to find out how to purchase this book

Click here to read Sue’s blog

Click here to read Sue’s article on Coeliac Disease and the Gluten-Free Diet for Adolescents

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.