$20 & 30 Minutes to Feed a Family of 4 in a Healthy Manner:

As promised monthly, below is August’s healthy and timeless meal creation!

Squash & Corn Chowder

Item Cost
1 ½ # yellow squash (chopped) (ABOUT 3 MEDIUM) $3.29
3 celery stalks (thinly sliced) $0.99
1 bunch of scallions (sliced) $1.19
2 Tbsp. Flour $0.09
2 garlic cloves (minced) $0.39
2 ¾ C skim milk $0.99
5 ears of corn (cut off the cob) $3.99
1/3 C low fat heavy cream $0.89
1 ½ tsp. dried thyme $0.39
1/8 Tsp. Cayenne Pepper $0.39
¾ Tsp. Salt & Pepper $0.29
Shredded part-skim cheddar cheese (optional – for serving) $1.99
Total Cost for Dinner- Serves 4 $14.88

 

Cooking Instructions:

In a large pot, sauté celery for 2 minutes in about 2 Tbsp. of extra virgin olive oil on medium heat. Then add the squash and ½ of the sliced scallions. Sauté until tender about 6 minutes. Add Garlic and flour during last 2 minutes of sautéing. Reduce heat to medium low.

Add 1 ½ C of milk, 2 cups of the corn, thyme, and the salt and pepper to the veggies. Add the remaining corn and milk and cream to a blender. Blend until smooth about 20-30 seconds. Add pureed mixture to the pot and stir to blend all ingredients together. Continue to cook until soup comes to a light boil. Serve warm with shredded cheese and scallions sprinkled on top. ENJOY!