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Corn Chowder with Chicken

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


1. Heat a large non-stick pot over medium heat. Pour the olive oil in and sauté the onion and celery until tender, about 7-10 minutes. Then stir in the next five ingredients, broth through rice vinegar. Add red pepper to taste.

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.


Corn Chowder with Chicken 

This is a Freezer Friendly Recipe!

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.

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