Butternut Squash and Cauliflower Chowder

11 45 178
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Butternut Squash and Cauliflower Chowder
Health Highlights

Ingredients


2 tbsp Butter, unsalted
1 medium leek(s) Leek (halved lengthwise, rinsed, then thinly sliced, about 1 1/3 cups)
794 gm Butternut squash (peeled, seeded, and diced into 1/2-inch cubes, about 4 cups)
1 small head Cauliflower (florets, chopped or broken into bite-size pieces, about 4 1/2 cups)
2 tbsp All-purpose white flour
2 1/2 cup Vegetable stock/broth, low sodium
1 1/2 cup Partly skimmed milk, 1% M.F.
1 leaf Bay leaf
2 sprig Thyme, fresh
2/3 cup Frozen yellow corn kernels
2 tbsp Lemon peel (zest)

Instructions


Heat butter in large pot or Dutch oven over medium heat. Add leek, and sauté 4 to 5 minutes, or until softened. Add butternut squash, and season with salt and pepper, if desired.

Add cauliflower, and sprinkle with flour. Stir in broth, milk, bay leaf, and thyme sprigs; season with salt and pepper, if desired. Bring to a boil, then reduce heat to medium-low. Simmer 10 minutes, or until vegetables are tender.

Stir in corn and lemon zest, and cook 2 to 3 minutes more. Remove thyme sprigs.


Nutrition Facts

Per Portion

Calories 178
Calories from fat 45
Calories from saturated fat 25.1
Total Fat 5.0 g
Saturated Fat 2.8 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 5.6 g
Cholesterol 14.3 mg
Sodium 65 mg
Potassium 771 mg
Total Carbohydrate 29.9 g
Dietary Fiber 4.1 g
Sugars 8.5 g
Protein 5.4 g

Dietary servings

Per Portion


Grain 0.1
Milk 0.2
Vegetables 3.2

Energy sources


Pygal62%461.1452604807964228.399239534811225%292.2522253908785194.375059085342512%347.17951054687546113.6189335775369662%25%12%CarbohydratesFatProtein
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