Recipe

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.

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Serves: 9 1-cup (250 mL) servings 

Tips

  1. 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.

Ingredients

Margarine

1 Tbsp (15 mL) 

Diced onion

1 cup (250 mL)

Diced celery

1 cup (250 mL)

Diced red bell pepper

1/2 cup (125 mL)

Boneless skinless chicken breast, cubed

1 (4 oz/125 grams)

Reduced-sodium chicken broth

4 cups (1 L) 

Diced peeled sweet potato

1 cup (250 mL) 

Frozen corn kernels, thawed

1 cup (250 mL)

Evaporated milk

1 can (14oz/385 mL) 

Chopped fresh parsley

1 Tbsp (15 mL)

Directions

  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

Nutrition Information per serving: 

Calories: 118 kcal

Protein: 10 g

Fat: 3 g

Carbohydrate: 14 g

Sodium: 362 mg


Last Update – May 17, 2017

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