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Chicken and Corn Chowder

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Makes: 9 1-cup (250 mL) servings

Chicken and Corn Chowder

This delicious, creamy soup was a great hit with our taste-testers, both children and adults. The evaporated milk gives it a richness that suggests it is higher in fat than it actually is. The addition of sweet potatoe and red pepper helps increase your intake of beta caroetene and vitamin C.

Tip: When using margarine, choose a non-hydrogenated version to limit consumption of trans fats. If you choose to prepare this recipe in a slow cooker instead of on the stovetop, wait to add the milk until about 30 minutes before cooking is completed; cook on High until heated through.

Margarine 15 mL 1 tbsp
Diced onion 250 mL 1 cup
Diced celery    250 mL    1 cup
Diced red bell pepper 250 mL 1 cup
Boneless skinless chicken breast, cubed 4 oz/125 grams 1
Reduced-sodium chicken broth   4 cups
Diced peeled sweet potato 250 mL 1 cup
Frozen corn kernels, thawed 250 mL 1 cup
evaporated milk 14oz/385 mL 1 can
Chopped fresh parsley 15 mL 1 tbsp

  1. In a large saucepan, melt margarine over medium heat. Saute onion, celery and red pepper until softened, about 5 minutes.
  2. Add chicken, broth, sweet potato and corn; bring to a boil. Reduce heat, cover and simmer for 25 minutes or until chicken and potatoes are cooked through.
  3. Add evaporated milk and parsley; heat over low heat (do not boil or milk will curdle).

Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007

Nutritional Information (1 Serving): Protein: 9.8 grams Fat: 2.7 grams Carbohydrates: 14.2 grams Calories: 118 Sodium: 362 mg

Copyright © Dietitians of Canada 2016. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.