Chicken Corn Chowder
To trim down the fat in this recipe, use a reduced-fat cheese, such as Cabot's 50 Percent Light Cheddar.
INGREDIENTS | SERVES 10
- 1 pound boneless, skinless chicken breast, cut into chunks
- 1 medium onion, chopped
- 1 red bell pepper, diced
- 1 large potato, diced
- 2 (16-ounce) cans low-fat, reduced-sodium chicken broth
- 1 (8¾-ounce) can unsalted cream-style corn
- ½ cup all-purpose flour
- 2 cups skim milk
- 4 ounces Cheddar cheese, diced
- ½ teaspoon sea salt
- Freshly ground pepper, to taste
- ½ cup processed bacon bits
Spray large soup pot with nonstick cooking spray; heat on medium setting until hot.
Add chicken, onion, and bell pepper; sauté over medium heat until chicken is browned and vegetables are tender.
Stir in potatoes and broth; bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Stir in corn.
Blend flour and milk in bowl; gradually stir into pot. Increase heat to medium; cook until mixture comes to a boil, then reduce heat and simmer until soup is thickened, stirring constantly.
Add cheese; stir until melted and blended in.
Add salt and pepper to taste and sprinkle with bacon bits before serving.
PER SERVING: Calories: 193 | Protein: 17g | Carbohydrates: 21g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 39mg Sodium: 155mg | Fiber: 2g | PCF Ratio: 22-36-42 | Exchange Approx.: 1½ Very-Lean Meats, ½ Starch, 1 Vegetable, ½ Skim Milk, ½ High-Fat Meat