Chunky Corn Chowder

1. Divide the sweetcorn into 2 equal portions. Puree one portion in a blender or food processor and leave the other portion whole.

2. Spray a large saucepan with Fry Light and set over a low heat. Add the onions, chillies, celery and garlic and cook for about 5 minutes, until softened.

3. Stir in the cumin and coriander, add the pureed sweetcorn and cook for a further 2-3 minutes, stirring continuously.

4. Add the milk and stock and bring to the boil. Add the potatoes and paprika and season to taste with salt and pepper.

5. Reduce the heat to a simmer and cook gently for 15 minutes, then add the remaining sweetcorn kernels and the red pepper and cook for a further 5 minutes, or until the potatoes are tender.

6. Stir the fromage frais gently into the soup and serve hot, garnised with chopped chives.

Here's a good way of using up some leftover cooked sweetcorn or canned corn kernels that have been lurking in the back of your store cupboard. Although it is technically a soup, it is so filling that is qualifies as a light meal.

Serves: 4
Prep time: 15 minutes
Cook time: 30 minutes
Syns per serving:
28.52

284g/10oz cooked leftover or canned sweetcorn
Fry Light, for spraying
2 onions, finely chopped
1-2 red chillies, deseeded and finely chopped
2 celery sticks, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground coriander
284ml/½ pt skimmed milk
568ml/1 pt chicken stock made with Bovril or Vecon
227g/8oz potatoes, diced 
pinch of paprika
salt and freshly ground black pepper
2 red peppers, grilled, peeled and chopped
2 tbsp fat free natural fromage frais
1 tbsp chopped fresh chives