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Chicken and Corn Chowder

Makes nine 1-cup (250 mL) servings

Preparation Time: 10 min
Cooking Time: 30 min

This delicious, creamy soup was a great hit with our taste-testers, both children and adults. The evaporated milk gives it a richness that suggests it is higher in fat than it actually is. The addition of sweet potato and red pepper helps increase your intake of beta carotene and vitamin C.

Ingredients

1 tbsp margarine 15 mL
1 cup diced onion 250 mL
1 cup diced celery 250 mL
1/2 cup diced red bell pepper 125 mL
1  boneless skinless chicken breast (about 4 oz/125 g), cubed 1 
4 cups reduced-sodium chicken broth 1 L
1 cup diced peeled sweet potato 250 mL
1 cup frozen corn kernels, thawed 250 mL
1  can (14 oz/385 mL) evaporated milk 1 
1 tbsp chopped fresh parsley 15 mL

Instructions

Step 1
In a large saucepan, melt margarine over medium heat. Sauté onion, celery and red pepper until softened, about 5 minutes. Add chicken, broth, sweet potato and corn; bring to a boil. Reduce heat, cover and simmer for 25 minutes or until chicken and potatoes are cooked through.

Step 2
Add evaporated milk and parsley; heat over low heat (do not boil or milk will curdle).

Tips

When using margarine, choose a non-hydrogenated version to limit consumption of trans fats.
If you choose to prepare this recipe in a slow cooker instead of on the stovetop, wait to add the milk until about 30 minutes before cooking is completed; cook on High until heated through.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 111
4%
Fat / Lipides 2.6 g
Saturated / saturés 0.8 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 11 mg
15%
Sodium / Sodium 359 mg
5%
Carbohydrates / Glucides 14.1 g
5%
Fiber / Fibres 1.3 g
Sugars / Sucres 7.6 g
Protein Protéines 8.5 g
32%
Vitamin A / Vitamine A
57%
Vitamin C / Vitamine C
13%
Calcium / Calcium
4%
Iron / Fer
Very high in: Vitamin A
High in: Vitamin C and niacin 
A source of: Iron, folate and magnesium
Diabetes Food Choice Values 
1⁄2 Carbohydrate
1 Meat & Alternatives
Variation:
This soup works just as well without the chicken. Try replacing it with drained canned clams for variety. With clams, a little hot pepper sauce makes a nice addition.

Ask your family what other ingredients they would like to add to customize the soup.

Contributor
Eileen Campbell
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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