Corn and Chicken Chowder

Name: Corn and Chicken Chowder
Ingredients: 2 14-ounce cans no-salt-added cream-style corn; 2 cups frozen whole-kernel corn; 2 cups fat-free milk; 2 4.5- to 5-ounce cans white chicken chunks in water, drained; 1/4 cup minced red or green bell pepper; 1/2 teaspoon dried thyme, crumbled; 1/2 teaspoon salt; 1/4 teaspoon pepper (white preferred)

8 ingredients

40 steps

Ingredients

2 14-ounce cans no-salt-added cream-style corn
2 cups frozen whole-kernel corn
2 cups fat-free milk
2 4.5- to 5-ounce cans white chicken chunks in water, drained
1/4 cup minced red or green bell pepper
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions

1

In a medium saucepan, stir together the corns, milk, and chicken.
2

Heat over low heat for 5 minutes, stirring occasionally.
3

Stir in the remaining ingredients.
4

Increase the heat to medium low and cook for 3 to 4 minutes, or until the soup just begins to simmer.
5

Simmer for 3 minutes, or until hot.
6

Reduce the cream-style corn to 1 can.
7

Increase the whole-kernel corn to 3 cups.
8

Substitute 1 to 1 1/2 cups grated low-fat Cheddar cheese for the chicken.
9

(Per Serving)
10

Calories: 226
11

Total Fat: 2.0g
12

Saturated: 0.0g
13

Trans: 0.0g
14

Polyunsaturated: 1.0g
15

Monounsaturated: 0.5g
16

Cholesterol: 22mg
17

Sodium: 263mg
18

Carbohydrates: 41g
19

Fiber: 3g
20

Sugars: 11g
21

Protein: 17g
22

Dietary Exchanges
23

2 1/2 Starch
24

2 Very Lean Meat
25

(Per Serving)
26

Calories: 199
27

Total Fat: 2.5g
28

Saturated: 1.0g
29

Trans: 0.0g
30

Polyunsaturated: 0.5g
31

Monounsaturated: 1.0g
32

Cholesterol: 7mg
33

Sodium: 380mg
34

Carbohydrates: 36g
35

Fiber: 3g
36

Sugars: 10g
37

Protein: 12g
38

Dietary Exchanges
39

2 1/2 Starch
40

1 1/2 Very Lean Meat