Selasa, 08 Maret 2011

Chicken and Corn Chowder

(makes 6 servings)

Weight Loss Recipes : Chicken and Corn ChowderIngredients:

  • 2 tbsp butter


  • ¼ cup chopped onion


  • ¼ cup chopped celery


  • 1 jalapeño pepper, seeded and chopped


  • 2 tbsp all-purpose flour


  • 3 cups 1% low-fat milk


  • 2 cups chopped skinless and boneless chicken


  • 1½ cups fresh corn kernels or frozen corn kernels


  • 1 tsp fresh thyme or ¼ tsp dried thyme


  • ¼ tsp ground red pepper


  • ⅛ tsp salt


  • 1 (14¾ oz.) can of creamed corn


Preparation:

  • Melt butter in a large Dutch oven over medium heat.


  • Add onion, celery and jalapeño and cook until tender (about 3 minutes).


  • Add flour and cook for about 1 minute, stirring constantly.


  • Stir in milk and remaining ingredients.


  • Bring to a boil then reduce heat to medium-heat and cook for about 5 minutes or until thick, stirring frequently.


Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (320 g)): 251 Calories, 18 g Protein, 34 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 3 g saturated fat, 42 mg cholesterol, 422 mg sodium

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