When it comes to soul-satisfying food, people just can't get enough of the creamy textures of comfort food dishes. Mac and cheese, fettuccini, chowders and cream soups top many people's list of favorite indulgences, along with ice cream and milkshakes. But do things have to be loaded with fat to be creamy and taste good?

My short answer is an emphatic "No!" I've developed a few easy ways to keep the creaminess in and the fat out, starting with my method for making savory, velvety corn chowder. This is the perfect soup for this time of year, when you're yearning for something that reminds you of warm weather, like chowder at the beach side -- but which will still warm you up on chilly March evenings.

Here are three skinny secrets that you can use in any of your favorite recipes or even add to store-bought items to ramp up the creaminess and lower the fat.

Tips and corn-chowder recipe are after the jump.

My No. 1 Tip: Killer Creamy
My top pick for making things creamy -- from smoothies, to soups, to pasta and potato salads -- is non-fat Greek yogurt. It's full of calcium and protein and tastes so thick and rich because it's strained of excess moisture. It also makes gorgeous frozen yogurt that can be flavored any way you like.

Tip 2: Slim Down Your Dairy
Replace full fat dairy in recipes with fortified thick skim milk, low-fat sour cream, part-skim ricotta, low-fat cream cheese, non-fat or low-fat yogurt, reduced-fat mayo or 2 percent cheeses like cheddar and part-skim mozzarella.

Tip 3: Bank on Beans
Canned beans are a must for any healthy cook's cabinet ­ and they happen to be super cheap. Simply drain them, rinse well in a colander under cold running water and mash for a creamy boost that also adds fiber with hardly any fat. You can even add them to store-bought dips like sour cream and onion or cheese, or even peanut satay dipping sauce. It's a cheap way to feed more people while scaling back on the fat content. White navy beans, kidney beans, and black beans work best in dips and sauces.


Corn Chowder

Corn makes a sweet and satisfying soup. The potatoes help to thicken the broth without adding any fat. Top it off with low-fat cream cheese to give this soup its sinful texture that is so rich and thick, they won't believe it's not made with heavy cream. Use the flour for a thick heavy soup or skip it if you want a lighter texture.

Serves 4-6

Ingredients
1 tablespoon olive oil
1 small white onion, chopped
5 slices turkey bacon, chopped
1 tablespoon flour
1/4 teaspoon cayenne pepper or paprika
2 large baking potatoes (about 1 1/2 pounds, peeled and cubed)
2 cups fresh corn kernels or frozen kernels defrosted under hot running water for 30 seconds
32 ounces (4 cups) fat free, low-sodium chicken broth
1 cup non-fat, skim milk
4 ounces reduced-fat cream cheese
1/4 -1/2 teaspoon salt
1/4 teaspoon ground pepper
1/2 cup chopped chives

Directions
Heat a large stock pot over medium-high heat. Add the oil. When the oil is hot, add the onions and bacon. Cook 5 to 6 minutes until the onions begin to soften but do not brown. Add the flour and cayenne or paprika if using. Cook an additional 2 to 3 minutes stirring continuously until the flour coats the onion and starts to stick to the bottom of the pan without browning.
Decrease heat if necessary.

Add the potatoes, half the corn and the stock. Bring to a boil. Cover and simmer 15 to 20 minutes until the potatoes are tender. Add the cream cheese and skim milk. Blend until smooth with a stick blender or blend in a food processor. Stir in remaining corn and season with additional salt and pepper to taste. Sprinkle with chives and serve immediately.


Learn more about Jennifer at skinnychef.com, and read her exclusive Slashfood blogs every Monday and Friday.