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Corn and Chicken Chowder Recipe

   
 

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     Corn and Chicken Chowder

Category   Salads - Soups - Sidedishes
Sub Category   Low-fat
Servings   4 servings
Preptime   40 min

Ingredients
1 tbsp plus 1 tsp olive oil
1/2 cup chopped scallions
1 tbsp all-purpose flour
2 cups reduced-sodium chicken broth
2 oz uncooked rice
13 oz skinless, boneless, chicken breast
cut into bite-size pieces
1 cup corn kernels
1/4 cup chopped fresh dill
 
1/4 tsp ground white pepper
4 ounces rinsed and drained canned black beans
1/2 cup lowfat (1%) milk

Instructions
In a medium saucepan over medium-high heat, warm the oil until hot but not smoking. Add the scallions and cook, stirring, until they begin to brown, 2-3 minutes. Stir in the flour and cook, stirring, until the flour is no longer visible, about 30 seconds.
Add the chicken broth and rice, cover, and bring to a boil over high heat. Reduce the heat to medium-low and cook, partially covered, until the rice is tender, about 20 minutes.
Add the chicken, corn, dill, and pepper. Return the chowder to a boil, then reduce to a simmer and cook, stirring constantly, until the chicken is cooked through, about 5 minutes. Stir in the beans and milk and cook until the beans are heated through, about 1 minute.
Weight Watcher- 1 fat, 3 proteins, 1/4 vegetable, 1 bread, 30 optional calories. Nutrition Information. 292 calories, 28g protein, 7g fat, 28g carbohydrate, mg cholesterol, 489 mg sodium.


Originally Submitted
8/6/2010





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