CORN & SWEET POTATO CHOWDER WITH COTIJA CHEESE
This particular recipe is inspired by a Colombian style creamy corn soup, called Crema de Mazorca. Mazorca means ear of corn, and certainly there is an abundant local harvest of corn these late September days. I am striving to cook WITH the seasons harvest to ensure the freshest and most nutritious ingredients so here is a delicious and lighter take on corn chowder.
The typical corn chowder is loaded with bacon, butter, and whole milk or cream. While a tiny and occasional amount of bacon for flavoring is ok, I try not to use butter or whole fat dairy products in my recipes as they are packed with saturated fats - which we know are artery clogging, and cholesterol raising. Here I use a much larger ratio of fresh corn, and swap out the bacon, butter and cream with 1% milk and a dash of sour cream. The typical chowder is also made with russet potatoes. Russet potatoes are great soup thickeners, it is true, but they offer few health benefits aside from potassium and a bit of fiber. In comes the sweet potato! Contrary to its name, sweet potatoes actually carry a lower sugar load (or glycemic index) then russet potatoes. In practice, this means sweet potatoes can help stabilize blood sugar levels and lower insulin resistance in pre-diabetic and diabetic patients (the opposite of what typical baked potatoes do). How is that for medicine! Sweet potatoes are one of the most nutritious vegetables, high in Vitamin A, Vitamin C, fiber, Vitamin B6, potassium, iron, and antioxidants.
With the first big rain storm arriving in Washington this weekend I can feel fall in the air, and I am back to making pots and pots of healthy soups to keep us going all week long! Enjoy.
CORN & SWEET POTATO CHOWDER WITH COTIJA CHEESE
YIELD: 6 servings (1 1/4 cup) TOTAL TIME: 40 minutes
INGREDIENTS:
1 Tablespoon olive oil
1 bunch scallions, chopped
1 garlic clove, chopped
4 fresh ears of corn, kernels of (kernels cut off cob uncooked), about 4 cups
1 medium to large sized sweet potato, peeled and diced
4 cups 1% milk
2 cups chicken broth
2 Tablespoon chopped cilantro
1/4 cup sour cream
salt and pepper to taste
3 ounces (6 Tablespoon) Cotija cheese
METHOD:
Heat oil in large pot or dutch oven over medium high heat, saute scallions and garlic until softened and fragrant, about 3-4 minutes
Add corn, sweet potato, milk, broth, cilantro and bring to a soft boil
Reduce heat to low and simmer partially covered for 35-40 minutes
Reserve 6 Tablespoons of corn kernels, using a blender or immersion blender puree the rest of the soup with a 1/4 cup sour cream.
Add salt and pepper to taste, and return the 6 Tablespoons of corn kernels to soup
Serve and garnish with cilantro, cotija cheese, and avocado if desired
NUTRITION FACTS:
Calories 201/ Carbs 25g/ Sugar 12g/ Fat 8g / Sat Fat 3.6g/ Protein 11g/ Fiber 3g/ Sodium 378mg