Chicken Chowder

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


Chicken Chowder

by 1  person


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Servings: 6
Yield: 8 cups total chowder
Prep Time: 40 mins
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Ingredients
  • 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)
Directions
1.
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.
2.
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).
Variation
  • 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.
Tip
  • 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).
Variation
  • 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, Monosaturated 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 (µg) 40, Cobalamin (Vit. B12) (µg) 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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