From Midwest Living Aug 2011
(Vegetarian and lower sodium options given from lisa)

4 ears of corn or 1 10-oz package frozen whole kernel corn (2 cups)
1 14-oz can vegetable broth (regular or low sodium)
1 12-oz package frozen shelled edamame (soybeans)
1 10-oz package frozen baby sweet peas or frozen baby lima beans
Optional 2 large peppers- red, green, yellow..seeded and chopped
1 onion chopped (1 cup)
2 tsp snipped fresh marjoram or oregano or ¾ tsp DRIED marjoram or oregano
1/2 tsp salt (optional)
1/4 to 1/2 tsp ground white or black pepper
1 14.75-oz can no salt added cream-style corn
1 cup cubed vegetarian ham, lean cooked ham or cooked turkey ham
2/3 cup or one 5-oz can evaporated fat free milk
1 tsp Worcestershire sauce
Fresh marjoram or oregano sprigs for garnish (optional)

1. If using fresh corn, remove husks, brush silks, rinse.  Holding each ear at an angle use a sharp knife to cur down across the tips of the kernels at 2/3 depth.  Do not scrape.  Measure 2 cups fresh corn kernels.  (or use frozen)

2. In large saucepan, bring fresh or frozen corn, broth, soybeans, onion, and all spices to a boil, then reduce heat.  Simmer chowder for 5-7 minutes or until corn and onion are tender.  Stir in undrained cream-style corn, “ham” milk and Worcestershire sauce.  Heat through.  Garnish if desired.

Other option is to add a can of 6 oz tuna in place of the “ham”

Makes 6 (1 1/3 cup main-dish servings)
Cals 211
14 grams pro
30 grams carb
5 grams fiber
5 grams fat (or less with veggie ham)

Count as 2 starch + 2 lean protein