Friday, January 7, 2011


I wasn't going to post this because the picture is so poor, but after having it for dinner, I had to share it. This is a "fast and lean" recipe from the cookbook of the same name written by a food editor of Prevention magazine. A sidebar explained that cream-style corn is actually creamless, though the canned variety contains cornstarch and sugar in addition to crushed corn.

Serves 4
1 tsp olive oil
3/4 lb skinless chicken breasts, cut into 1/2 inch cubes
1 small onion, chopped
2 cloves garlic, minced
1 medium potato, cut into 1/2 inch cubes
1/2 cup fat free, reduced sodium chicken broth
1 can (15 oz) cream-style corn
2 cups skim milk
1 cup corn kernels (cooked)
4 oz pimentos, drained and chopped
dash of cayenne
3 tbs chopped parsley

Warm the oil in a 4 qt pot for 1 minute. Add the chicken and saute until lightly browned, about 6 minutes. Transfer the chicken to a plate and cover to keep warm. Place the onions and garlic in the same pot and saute  until translucent, about 3 minutes. Stir in the potato and broth, cover and bring to a boil. Reduce the heat and simmer until the potatoes are tender, about 10 minutes. Use a potato masher or immersion blender to mash the mixture. Stir in the cream-style corn, milk, corn, pimentos, cayenne, and chicken. Cover the pot and cook until the soup is hot and slightly thickened, 10-15 minutes. Don't let the soup boil. Top each serving with parsley.
(NI per serving: 385 calories, 5.1 g fat, 74 mg cholesterol, 461 mg sodium, 4.4 g fiber)
Thick, hearty, and sweet, this is just what you want chowder to be. DSO thinks it would be equally delicious with crab. I agree. I'm quite sure we'll be testing that theory soon.


  1. It's not a bad picture at all! It looks delicious.

  2. I love the new look of your blog, especially all the books in the background! I think the picture looks great Arlene. You can see all the yummy veggies in this chowder and it looks thick and delicious. I like your idea to add crab. It would be perfect in this chowder.

  3. This really looks good, Arlene! I love making my own soup so I can control the amount of sodium in it and this recipe has a nice low sodium count. I have a tub of crab meat in my refrigerator that I was going to make into crab cakes, but I think you and DSO are right that this soup would be wonderful modified as crab chowder!

    PS: I love your blog header motto -- so true!

  4. I made this last nnight AWESOME. I did add a litttle starch to thinken it up a tad. Great flavor and boyfriend asked for seconds :)

  5. Just found your blog--this soup recipe looks yummy.


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