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Jalapeño Chicken and Corn Chowder
25 min prep time
30 min cook time
8servings
Recipe by
Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Terry Doran/Mittera (photography); Caroline Tremmel/Mittera (food styling)
How to Make Jalapeño Chicken and Corn Chowder
This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.
25 min prep time
30 min cook time
8servings
1 1/4 cups
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Step-By-Step Instructions:
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Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
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Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
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Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
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Add the chicken and heat through. Remove the pot from the heat.
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Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
Nutrition facts
8 Servings
-
Serving Size
1 1/4 cups
- Amount per serving Calories 180
- % Daily value*
-
Total Fat
3.5g
4%
- Saturated Fat 0.5g 3%
- Trans Fats 0g
- Cholesterol 30mg 10%
- Sodium 210mg 9%
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Total Carbohydrate
26g
9%
- Dietary Fiber 3g 11%
- Total Sugars 6g
- Added Sugars 0g 0%
- Protein 16g
- Potassium 490mg 10%
Ingredients
olive oil
1 tbsp
medium yellow onion (peeled and chopped)
1
medium carrots (peeled and chopped)
2
celery (chopped)
2 stalks
medium jalapeño peppers (seeded and chopped)
2
garlic (peeled and smashed)
2 clove
ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
4
no-salt seasoning (such as Mrs. Dash)
1 tbsp
black pepper
1/2 tsp
fat-free, low-sodium chicken broth
4 cup
cooked chicken breast (chopped)
2 cup
Plain Nonfat Greek yogurt (non-fat)
1 cup
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