Chicken Chowder

Chicken and loads of vegetables make this low-calorie main dish soup filling and satisfying.

Chicken Chowder
8 cups total chowder
40 mins
by 4.0 1  person
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  • 1 pound skinless, boneless chicken breast halves
  • 1 tablespoon olive oil or cooking oil
  • 1 medium onion, chopped (1/2 cup)
  • 1 medium green, yellow, or red sweet pepper, coarsely chopped
  • 3 cloves garlic, minced
  • 2 - 3 jalapeno chile peppers, seeded and finely chopped
  • 2 small zucchini and/or yellow summer squash, coarsely chopped
  • 2 14 ounce can reduced-sodium chicken broth
  • 1 10 ounce package frozen baby lima beans or one 12-ounce package frozen sweet soybeans (edamame)
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 8 ounce carton dairy sour cream
  • 2 tablespoons all-purpose flour
  • Salt and ground black pepper
  • Snipped fresh cilantro (optional)
  • Shredded Monterey Jack or asadero cheese (optional)
Cut chicken into cubes. In a 4-quart Dutch oven heat oil over medium heat. Add chicken, onion, sweet pepper, garlic, and jalapeno peppers; cook and stir until chicken is browned and vegetables are tender. Add zucchini; cook 2 minutes more. Add broth, lima beans, cumin, coriander, salt, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. In a small bowl stir together the sour cream and flour.
Whisk sour cream mixture into soup. Cook and stir until thickened and bubbly; cook and stir for 1 minute more. To serve, ladle into bowls. Season to taste with salt and ground black pepper. Sprinkle with cilantro and cheese. Makes 6 servings (8 cups total chowder).


  • Cooking Club Directions:

    Prepare as above through Step 1. Divide flour-sour cream mixture into small storage or freezer containers for each member. Divide soup and transfer to 3-quart storage containers or 3-quart freezer containers for each member. Cover and refrigerate up to 3 days or freeze up to 1 month.


  • Test Kitchen Tip:

    You can use a 12-quart pot to make a double batch. Cook chicken at pound at a time (if you try to cook more, the chicken won't brown).


  • Reheating and Serving:

    Thaw chowder, if frozen, in refrigerator 24 hours. Transfer thawed or refrigerated chowder to a 4-quart Dutch oven. Bring to boiling, stirring frequently. Stir sour cream mixture and add. Cook and stir until thickened and bubbly; cook and stir 1 minute more. Serve as above.

nutrition information

Per Serving: cal. (kcal) 291, Fat, total (g) 12, chol. (mg) 62, sat. fat (g) 6, carb. (g) 21, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 1, fiber (g) 5, sugar (g) 2, pro. (g) 25, vit. A (IU) 534, vit. C (mg) 26, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine (Vit. B6) (mg) 1, Folate (g) 40, Cobalamin (Vit. B12) (g) 0, sodium (mg) 730, Potassium (mg) 606, calcium (mg) 91, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
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