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
4 servings


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



  1. Heat olive oil in a large pot over medium heat. Add corn, onion, thyme, and cook. Stir occasionally for 10 to 12 minutes.
  2. 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.
  3. Remove from heat and cool for 5 minutes. Puree in blender in several batches.
  4. 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

Calories 360
Total fat 8 g
Saturated fat 2 g
Sodium 500 mg
Carbohydrates 45 g
Dietary Fiber 5 g
Protein 32 g
Calcium 15%

This recipe was taken and adapted from the 400 Calorie Fix book by Liz Vaccariello