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Healthy Recipe

Chicken Corn Chowder - makes 4 servings

1 tablespoon margarine or butter

2 stalks celery, chopped

3/4 lb. skinless, boneless chicken breast, cut into 1/2" pieces

1 cup canned or frozen corn niblets

1/2 cup chopped green onion

1 teaspoon dried thyme

1/4 teaspoon salt

1 (14 ox) can, or 2 cups, reduced--sodium chicken broth

1- 1/2 cups low-fat milk

1/2 cup nonfat half and half

4 tablespoons instant flour (like Wondra)

1/8 teaspoon cayenne pepper

  1. Melt the margarine in a medium pot over medium heat. Add the chopped celery and sauté for 3 to 4 minutes to slightly soften. Add the chicken and cook while stirring for 3 to 4 minutes or until the chicken is no longer pink. Add the corn and green onions to the chicken and celery. Using your fingers, crush the thyme into the mixture and add the salt.

  2. Add the broth, milk, and half and half and stir. Sprinkle the instant flour into the soup and stir until soup is smooth. Add the cayenne pepper to the soup and simmer for 10 minutes.

Serving size - 1 1/2 cups: Calories 235, carbohydrate 20g (sugars8g), total fat 5g (sat. fat 1.5g), protein 27g, fiber 2g, cholesterol 45mg, sodium 510mg

Koch, Marlene. Eat What You Like: Running Press Book Publishers, 2009.

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