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.


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


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).


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
Calories / Calories 111
Fat / Lipides 2.6 g
Saturated / saturés 0.8 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 11 mg
Sodium / Sodium 359 mg
Carbohydrates / Glucides 14.1 g
Fiber / Fibres 1.3 g
Sugars / Sucres 7.6 g
Protein Protéines 8.5 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
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
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.

Eileen Campbell