This chowder is delicious and filling, with mouth-watering chunks of chicken and crunchy pieces of corn. This is a great meal to share, and if you are a cheese-o-holic top off your bowl with 1 tablespoon of your favorite cheese.
Prep time: 10 min
Cook time: 30 min
2 tablespoons olive oil
4 cups fresh or frozen kernel corn
1 medium onion
½ teaspoon dried thyme
2 cups reduced sodium chicken broth
2 cups low fat milk
3 tablespoons all purpose flour
2 teaspoons sugar
2 cups cubed cooked chicken breast (10 ounces)
¼ teaspoon salt
¼ teaspoon black pepper
- Heat olive oil in a large pot over medium heat. Add corn, onion, thyme, and cook. Stir occasionally for 10 to 12 minutes.
- Combine broth, milk, flour, and sugar in the pot over medium heat. Stir until slightly thickened and just starting to boil. 10 to 12 minutes.
- Remove from heat and cool for 5 minutes. Puree in blender in several batches.
- Place the soup back into the pot and add the chicken, salt, and pepper. Cook over medium heat for 2-3 minutes.
1 serving= 2 cups
Total fat 8 g
Saturated fat 2 g
Sodium 500 mg
Carbohydrates 45 g
Dietary Fiber 5 g
Protein 32 g
This recipe was taken and adapted from the 400 Calorie Fix book by Liz Vaccariello