Monday, August 24, 2009

Chicken n' Corn Chowda' Slim Style


12 oz. skinless, boneless chicken breast halves (I used two 4 oz. breasts, and it appeared to be plenty... and in other news... the recipe says you can use chicken thighs as well, but I prefer white meat)

4 fresh ears of sweet corn

1 32-oz. container reduced-sodium chicken broth (I used my favorite substitute, sodium free chicken stock powder. It's great if you want to control the saltiness of your dish... or add any garlic salt later without fear of over-sodiumizing your chowda :-)

1 small red sweet pepper, chopped (1/2 cup)

1 cup milk (there was no specification of type, but I used Skim and it seemed suitable)

1-1/4 cups instant mashed potato flakes

salt to taste (I used garlic salt... of course!)

ground black pepper

crushed red pepper ("optional," according to the original recipe... I didn't add it because I didn't want it super spicey)

a couple good shakes of dried, powdered coriander

1 tablespoon or so chives (I used dried, and just made sure I let the soup sit overnight to get them soft and let the flavors socialize)

1. In Dutch oven combine chicken, corn and broth. Cover; bring to boiling over high heat. Reduce heat. Simmer 12 minutes or until chicken is no longer pink. Remove chicken and corn to cutting board.

2. Add half the sweet pepper to broth in Dutch oven. Stir in milk and potato flakes. Shred chicken using two forks. Return chicken to Dutch oven. Using a kitchen towel to hold hot corn, cut kernels from cobs. Place corn in Dutch oven; heat through. Season to taste with salt and pepper. Sprinkle each serving with remaining sweet pepper and crushed red pepper. Makes 4 servings.

Nutrition Facts
These are the stats for the original recipe... I would guess the sodium would be less if you used the sodium-free chicken stock and the protein probably wouldn't be as high)

Calories 269
Total Fat 3g
Saturated Fat 1g
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Cholesterol 54mg
Sodium 721mg
Carbohydrate 33g
Total Sugar 7g
Fiber 3g
Protein 29g

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