Recipe: Hearty Chicken & Corn Chowder

For a hearty chowder that’s not thickened with flour, simply puree a portion of the soup in a blender. Blending also gives the soup a creamier texture without added milk or cream. And without the milk or cream, this soup will reheat easily without separating in a microwave if lunch portions are frozen and thawed.

Hearty Chicken & Corn Chowder

Ingredients

• 1 tablespoon butter
• 1 medium (110 grams) onion, chopped
• 2 medium (80 grams) celery stalks, chopped
• 2 garlic cloves, minced
• 1 (32-ounce or 910-gram) container reduced-sodium chicken broth
• 2 Yukon Gold potatoes, diced (about 2 cups)
• 2 cups (280 grams) fresh or frozen corn kernels
• 1 tablespoon fresh thyme or 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 cups (280 grams) rotisserie-cooked chicken breast, shredded
• 4 sprigs thyme for garnish, if desired

Directions

In a large Dutch oven or soup pot, melt butter over medium-high heat. Add onion, celery and garlic; sauté 2–3 minutes, or until tender.

Add broth, potatoes, corn, thyme, salt and pepper. Bring mixture to a boil, reduce heat to medium-low, and cook, stirring occasionally, 10–15 minutes until potatoes are tender.

Stir in chicken; cook 2 minutes until mixture is heated through. Transfer 3 cups to a large blender. Remove stopper, and cover hole with a folded towel; blend until almost smooth. Stir into remaining soup mixture. Ladle soup into serving bowls, and garnish with thyme, if desired.

Nutrition Information

Serves: 4 |  Serving Size: 1 3/4 cups chowder

Per serving: Calories: 308; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 663mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 6g; Protein: 29g

Nutrition Bonus: Potassium: 982mg; Iron: 18%; Vitamin A: 10%; Vitamin C: 49%; Calcium: 7%

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