A chowder is a soup that usually contains potatoes and milk. You
can use any type of milk you like (including soy milk), remembering that the higher the fat
content, the richer the chowder will be.
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Preparation facts
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 9
Yield: 3 quarts (2.8L)
Ingredients
2–3 tsp (10–15mL) unrefined light olive oil or canola
oil
2 cups (360g) leeks, halved lengthwise and sliced in 1/2-inch
(1-cm) pieces
1 cup (180g) red onion, quartered and then sliced thin
2 lbs (910g) Yellow Finn or Yukon Gold potatoes, scrubbed or
peeled and cut in 3/4-inch (2-cm) dice
4 cups (300g) firmly packed kale leaves, sliced in ribbons
Salt and white pepper to taste
2 cups (480mL) milk (dairy, soy, rice, etc.)
Directions
In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and sauté leeks and
onions for 4 minutes on low heat. Do not brown them.
Add potatoes, stock water, thyme, and caraway seed and bring to a boil,
uncovered.
Lower heat, cover pot, and cook about 20 minutes, until potatoes are
almost soft.
Add kale, salt, and pepper. Cover and cook 10 minutes longer or until
kale is tender.
Add milk to taste, adjust seasonings, simmer 5 minutes longer (without
boiling), and turn off the heat.
Recipe by Gail (Golda) Simon
Nutrition facts
Serving Size 1 serving
Calories 176
Calories from Fat 46 (26%)
% Daily Value*
8%Total Fat 5g
7%Saturated
Fat 1.4g
Polyunsaturated Fat 0.7g
Monounsaturated Fat 2.5g
4%Cholesterol 11mg
16%Sodium 377mg
20%Potassium 687mg
8%Total
Carbohydrate 24g
8%Dietary
Fiber 2.1g
Sugars 7g
Sugar Alcohols 0g
19%Protein 9g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
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