Mirliton-Corn Chowder

Health score
8%
Mirliton-Corn Chowder
45 min.
14
93kcal

Suggestions

Ingredients

  • tablespoons butter 
  • ounce chiles green chopped canned
  • 32 ounce chicken broth 
  • 0.5 teaspoon chili powder 
  • 16 ounce kernel corn whole frozen
  • 0.3 cup flour all-purpose
  •  garlic cloves pressed
  • teaspoon ground cumin 
  •  to 2 jalapeño peppers seeded chopped
  • tablespoons juice of lime 
  • cups milk 
  • large mirlitons peeled seeded chopped
  • medium onions chopped
  •  bell pepper red chopped
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Melt butter in a Dutch oven over medium-high heat; add mirliton and next 4 ingredients, and saut 5 minutes or until onion is tender.
  2. Sprinkle with flour, and cook, stirring constantly, 2 minutes. Gradually add broth, stirring constantly.
  3. Stir in corn and next 5 ingredients; cook, stirring occasionally, 45 minutes. Stir in lime juice. Ladle into bowls, and sprinkle each serving with cheese and bacon, if desired.
  4. * 4 large yellow squash or zucchini, seeded and chopped, may be substituted for mirlitons.

Nutrition Facts

Calories93kcal
Protein13.65%
Fat33%
Carbs53.35%

Properties

Glycemic Index
17.07
Glycemic Load
2.34
Inflammation Score
-5
Nutrition Score
6.4478260226872%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.19mg
Naringenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.79mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
3.28mg

Nutrients percent of daily need

Calories:92.97kcal
4.65%
Fat:3.54g
5.44%
Saturated Fat:1.1g
6.86%
Carbohydrates:12.86g
4.29%
Net Carbohydrates:11.32g
4.11%
Sugar:3.7g
4.11%
Cholesterol:5.48mg
1.83%
Sodium:484.05mg
21.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.29g
6.58%
Vitamin C:23.71mg
28.74%
Folate:65.84µg
16.46%
Vitamin A:453.6IU
9.07%
Manganese:0.18mg
9.02%
Vitamin B2:0.13mg
7.85%
Phosphorus:71.66mg
7.17%
Calcium:67.04mg
6.7%
Vitamin B6:0.13mg
6.45%
Potassium:224.05mg
6.4%
Fiber:1.54g
6.17%
Vitamin B1:0.08mg
5.44%
Vitamin B3:0.99mg
4.95%
Magnesium:17.85mg
4.46%
Zinc:0.66mg
4.38%
Iron:0.78mg
4.33%
Copper:0.08mg
4.08%
Vitamin B12:0.2µg
3.39%
Vitamin B5:0.31mg
3.12%
Selenium:1.98µg
2.84%
Vitamin D:0.38µg
2.56%
Vitamin E:0.36mg
2.41%
Vitamin K:2.43µg
2.31%
Source:My Recipes