Chicken Corn Chowder

Corn kernels pureed with milk create the rich, smooth texture of classic chowder. A tossed salad rounds out the meal.

Yield: 4 servings

Ingredients

• 1  tablespoon  butter
• 6  green onions
• 2  tablespoons  all-purpose flour
• 2  cups  chopped cooked chicken breast
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  (10-ounce) packages frozen corn kernels, thawed and divided
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 2  cups  fat-free milk
• 1/2  cup  (2 ounces) preshredded cheddar cheese

Preparation

Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.

While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.

Nutritional Information

Calories:

394 (26% from fat)

Fat:

11.5g (sat 5.8g,mono 3.4g,poly 1.4g)

Protein:

35.5g

Carbohydrate:

40.7g

Fiber:

4.5g

Cholesterol:

84mg

Iron:

2.2mg

Sodium:

534mg

Calcium:

293mg