Lighten Up!!
Quick Chicken-Corn Chowder

Yield: 6 servings (serving size: about 1 cup)
Source: Cooking Light, DECEMBER 2001
CL Comments: You can have this soup on the table in less than 30 minutes
Comments from a PA Kitchen: This was a really easy weeknight meal that whips up fast. I used skim milk and it worked fine. I pulled the seeds and the membranes from the jalapeno to remove any and all heat before giving it to my daugher, and she ended up not eating it anyway!

INGREDIENTS:

2 tablespoons butter
1/4 cup chopped onion
1/4 cup chopped celery
1 jalapeņo pepper, seeded and minced
2 tablespoons all-purpose flour
3 cups 2% reduced-fat milk
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)
1 1/2 cups fresh or frozen corn kernels (about 3 ears)
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 (14 3/4-ounce) can cream-style corn

INSTRUCTIONS:

  1. Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeņo; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).

NUTRITIONAL INFO:

Healthy Units: 5 per serving
CALORIES 257(28% from fat); FAT 8.1g (sat 4.4g,mono 2.4g,poly 0.8g); PROTEIN 19.1g; CHOLESTEROL 52mg; CALCIUM 165mg; SODIUM 668mg; FIBER 1.9g; IRON 0.4mg; CARBOHYDRATE 28.6g

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