Polar Vortexas and Healthy Corn Chowder

Healthy Corn Chowder


Last Friday in Houston we had what I believe was our first freeze of the season. I woke up to heavy frost on the roofs, ice on the doorknob outside, and a newsfeed of icepocalyptic proportions. This, of course, constituted freeway closures and most people didn’t go into work or school. It may take a blizzard up north to constitute a snow day- but a little ice and some cold puddles means we will shut our city down.

By Sunday we were back in the 70s, the sun was shining, and I brunching on the patio at Canopy while watching their valet back into a car. (He literally backed right into another car that he had just parked barely three feet away from the patio full of patrons and then went to get another car like nothing happened. Brunch and a show!) Then later I enjoyed an ahhhmazing bacon Bloody Mary and played a pathetic game of corn-hole at BAC. I was hoping the warm, patio weather would stick around, but by Tuesday it was another “snow day.” So I decided to play around with making a healthy version of corn chowder to help me face this roller-coaster of polarvortexas we were experiencing.

My healthier rendition of corn chowder hit the spot AND I got to use the immersion blender I got for Christmas. (Dude– get one.) Definitely an easy, cheap meal that is low in calories (264), fat (0g – not a typo), carbs (3g), and sodium(406g). One that will make the weeknight dinner rounds again.

Healthy Corn Chowder

Servings: 4 | Serving Size: 1.5 Cups | Calories: 264
*Nutrition info via: MyFitnessPal*Salt-Free Cajun Blend via: Food.com*


  • 3 Cups Low Sodium Vegetable Broth
  • 1 Cup Fat-Free Greek Yogurt
  • 16 oz Frozen Corn
  • 1 Red Bell Pepper (seeded, diced)
  • 2 Jalapenos (seeded, diced)
  • 1/2 Sweet Onion (diced)
  • 1 Clove Garlic (minced)
  • 3 Tbsp Cajun Seasoning (I used my own sodium free blend)
  • 1.5 Tbsp Cumin

Salt Free Cajun Seasoning Blend:
-2 Tbsp paprika
-1 Tbsp garlic powder
-1 Tbsp Onion Powder
-2 tsp white pepper
-1.5 tsp black pepper
-2.5 tsp cayenne pepper
-2 tsp dried thyme
-1 tsp dried oregano
*Totals 1/2 cup. I recommend making a big batch for future cooking.*

  1. In a stock pan with olive oil on medium- heat sweat onion with garlic. (~5 minutes)
  2. Add peppers and sauté. (3-5 minutes)
  3. Add 2/3 of the frozen corn and let cook until heated through.
  4. Add broth and seasonings. Stir.
  5. Bring to a boil. (Continue boiling for 5-10 mins)
  6. Reduce to a simmer and stir in the yogurt.
  7. Use immersion blender or transfer to stand blender to combine slightly to desired consistency. Return to pot if necessary.
  8. Add remaining corn and heat through.
  9. Salt and pepper to taste.
  10. Serve warm with hot sauce if desired.

This recipe can easily be doctored to specified tastes. As written it’s vegetarian, but next time I want to play around with different proteins. Maybe crab or shredded chicken. I also like the idea of adding some fresh herbs or potato and cheese. But, it was great for what I wanted – warm, thick, and corny (ha!). I’m pretty excited to make it again and I’m curious to see how it freezes in batches.

Here’s to staying warm!



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