Chicken and corn chowder
50 min · 31 g protein · 333 cals / serving
A thick, creamy-tasting chowder full of sweet corn, tender chicken and soft potato, with smoky bacon crumbled through and a little cheddar melting on top. Part of the corn is blended into the broth, which is what makes it velvety without a drop of cream.
Ingredients
- 3 slices bacon
- 1 medium onion, diced
- 2 stalks celery, diced
- 2 small carrots, diced
- 2 cloves garlic, minced
- 3 tbsp all-purpose flour
- 5 cups chicken broth, low-sodium
- 2 medium (14 oz) gold potatoes, peeled, 1/2-inch (1 cm) dice
- 1 lb 2 oz chicken breast, whole breasts
- 1/2 tsp dried thyme
- 1 bay leaf
- 1/2 tsp paprika, smoked if you have it
- 3/4 tsp salt
- 3 cups frozen corn
- 2 cups skim milk
- 1/2 tsp black pepper
To serve
- scant 1/2 cup shredded reduced fat cheddar cheese
- 2 tbsp chopped fresh chives
Steps
- Cook the bacon in a large soup pot over medium heat until crisp. Lift it out onto paper towel, crumble it and pour off all but a teaspoon of the fat.
- Add the onion, celery and carrot to the bacon fat in the pot and cook 6–8 minutes, stirring, until soft. Add the garlic for 30 seconds, then sprinkle over the flour and stir for 1 minute.
- Pour in the broth a little at a time, stirring so no lumps form. Add the potatoes, the whole chicken breasts, thyme, bay leaf, paprika and salt. Bring to a boil, then simmer partly covered 15 minutes, until the potatoes are tender and the chicken reads 165°F.
- Lift the chicken onto a board. Add the corn and milk to the pot and bring back to a gentle simmer (do not boil hard) for 5 minutes.
- Fish out the bay leaf. Ladle about 3 cups of the soup into a blender (or use a stick blender in the pot, briefly) and blend smooth, then stir it back in; the chowder thickens and turns silky. Shred the chicken and return it to the pot with half the bacon. Season with pepper and more salt to taste.
- Serve topped with the cheddar, the rest of the bacon and the chives.
Good to know
How do I get the kids involved?
Children can measure the frozen corn, shred the cooked chicken with two forks once it has cooled a little, and set out the toppings. Letting them sprinkle their own cheese and bacon is the main event.
My picky eater doesn't like lumps
Blend more of it. Blend half or even all of the soup before the chicken goes back in, and you have a smooth, sweet corn soup with soft shreds of chicken.
Does it freeze?
Potatoes can turn a little grainy when frozen in milk, so it is best within 3 days from the fridge. Reheat gently and loosen with a splash of milk or broth.
Per
- Calories
- 60
- Protein
- (38%)
- 6 g
- Fat
- (18%)
- 1 g
- Carbohydrates
- (44%)
- 7 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 237 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1996 kcal goes into the pot and 3514 g of ingredients comes out as about 3345 g of food: 60 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.