Ingredients
- 1 tablespoon butter
- 6 green onions
- 2 tablespoons all-purpose flour
- 2 cups chopped cooked chicken breast
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 (10-ounce) packages frozen corn kernels, thawed and divided (I used two cans of canned corn)
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 2 cups fat-free milk
- 1/2 cup (2 ounces) preshredded cheddar cheese
Preparation
Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.
Nutritional Information
- Calories:
- 394 (26% from fat)
- Fat:
- 11.5g (sat 5.8g,mono 3.4g,poly 1.4g)
- Protein:
- 35.5g
- Carbohydrate:
- 40.7g
- Fiber:
- 4.5g
- Cholesterol:
- 84mg
- Iron:
- 2.2mg
- Sodium:
- 534mg
- Calcium:
- 293mg
Allison Fishman, Cooking Light, JULY 2006
