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Light Turkey or Chicken & Corn Chowder Recipe

Tuesday, December 03, 2013

I love chowders, would do a bit of changing out some of the products I do not partake of, but the basis looks good, and it actually has the calories charted YAY!

Light Turkey (or Chicken) & Corn Chowder Recipe

•1 tsp olive oil
•1 medium yellow onion, diced
•1 stalk celery, diced
•1 red bell pepper, diced

•2 garlic cloves, minced
•1 (4 oz.) can diced green chiles
•3 cups low-sodium chicken broth
•1 1/4 cups frozen corn kernels
•1/2 tsp salt

•1/4 tsp ground pepper
•1/4 cup all-purpose flour
•2 cups skim milk
•2 1/2 cups shredded cooked turkey (or chicken)
•3/4 cup shredded Cheddar cheese
•1/4 tsp cayenne pepper
•Green onion, thinly sliced (for garnish)
1.Heat the olive oil in a large saucepan set over medium heat. Add the onion, celery, red pepper and garlic and cook until the vegetables are beginning to soften, about 5 minutes.
2.Add the green chiles and cook for 1 minute.
3.Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
4.Add the corn and simmer for 3 minutes.
5.Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
6.Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is thickened, about 15 minutes.
7.Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper. Stir until the cheese is melted.
8.Ladle into soup bowls, garnish with green onions and serve.


Calories 218.5 / Total Fat 6.6g / Saturated Fat 2.4g / Cholesterol 13.0mg / Sodium 844.3mg / Total Carbohydrates 25.2g / Fiber 1.7g / Sugars 9.0g / Protein 15.6g / WW (Old Points) 5 / WW (Points+) 6
From the kitchen of Cookin Canuck. www.cookincanuck.com
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