Corn Chowder with Chicken
Calories 158 (15% from fat)
Fat 2.6 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 28 mg.
Sodium 302 mg.
Carb. 21 gram
Fiber 3 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 15 gram
Ingredients
1 Tbsp. olive oil
2 medium onions (1.5 cups), chopped
2 medium celery stalks (2/3 cup), chopped
3 cans (14.5 oz. each) reduced sodium chicken broth
5 cups frozen corn
2 tsp. curry powder
1/4 tsp. black pepper
3 tsp. rice vinegar
dash ground red pepper
1/2 cup whole wheat flour
1/2 cup fat free milk
1 lb. cubed cooked chicken breast
1/3 cup minced fresh cilantro
2. Increase the heat to high and bring everything to a boil. Once it's boiling, cover the pot, reduce the heat to low and simmer for 15 minutes. (Stir occasionally.)
3. While the corn stock is simmering, heat up another non-stick pan over medium heat. Cut the chicken breast up into cubes. Coat the pan with fat-free spray. Cook the chicken breast until browned and no longer pink, about 10-12 minutes. Add the chicken to the corn stock.
4. In a bowl whisk together the flour and milk until it's smooth. Then whisk it into the corn stock. Bring to a boil again and stir for 2-3 more minutes until it's thickened. Stir in the cilantro, remove from heat and serve.
Yield: 11 Servings - 1 Cup Per Serving
Serve half portions if you're using it as an appetizer before a meal.
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.
