Sweet Potato and Fire Roasted Corn Chowder with Albacore
A twist on a classic corn chowder - sweet and smoky - it's a perfect fall or winter supper!
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Ingredients
2 cans (4.6 oz.) Blue Harbor Fish Co.® Solid Albacore Tuna in Water
2 tsp. canola oil
½ cup chopped yellow onion
½ cup chopped carrot (~ 1 carrot)
¾ cup chopped celery (~ 2 stalks)
2 cups diced sweet potato or yam
2 cups chicken broth, low sodium and fat free
1 can (14.75 oz.) fire roasted corn, drained (reserve ¼ cup)
2 cups whole milk
1 tsp. chili powder
⅛ tsp. paprika
Preparation
Heat canola oil in a medium sauce pan. Add onions, carrots and celery and sauté for 5 minutes. Add the yam and sauté for an additional 5 minutes.
Add chicken broth, corn, milk, chili powder and paprika. Bring to a boil then reduce the heat and simmer for 10 minutes.
Once potato is soft, blenderize the mixture either in a stand blender or using a hand held stick blender.
Serve in bowls and top with ¼ cup of chunked and drained tuna, a few kernels of reserved corn and shredded cheddar cheese if desired.
Servings:
Prep Time:
Cook Time:
4 servings
Prep Time:
15 minutes
Cook Time:
20 minutes
Nutritional Information
Sweet Potato and Fire Roasted Corn Chowder with Albacore
Serving Size
485 g
Servings Per Container
4
Amount Per Serving
DV%
Calories
300
Calories from Fat
80
Total Fat
8g
12%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
45mg
15%
Sodium
730mg
30%
Total Carbohydrate
32g
11%
Fiber
5g
20%
Sugars
16g
Protein
22g
Vitamin A
250%
Vitamin C
8%
Calcium
20%
Iron
10%
Percent Daily Values are based on a 2,000 calorie diet.
Serving Size:
485 g
Servings Per Container:
4
Calories:
300
Calories from Fat:
80
Total Fat (g):
8
Total Fat DV (%):
12
Saturated Fat (g):
3
Saturated Fat DV (%):
15
Trans Fat (g):
0
Cholesterol (mg):
45
Cholesterol DV (%):
15
Sodium (mg):
730
Sodium DV (%):
30
Total Carbohydrate (g):
32
Total Carbohydrate DV (%):
11
Fiber (g):
5
Fiber DV (%):
20
Sugars (g):
16
Protein (g):
22
Vitamin A (%):
250
Vitamin C (%):
8
Calcium (%):
20
Iron (%):
10