It’s snowing outside! What a perfect day to cozy up with something warm and creamy…which is what I did this morning with oatmeal. Mmmm! Carbs! At lunchtime, after playing steam train snow shoveling outside with my son, (his idea) I was craving warm and creamy again, but I knew I was short on protein, so I decided to make some chicken soup. I usually just throw together a bag of frozen vegetables in chicken broth with some cubed chicken breast, but today, as I started pulling ingredients from the pantry, I found a can of 99% fat free creamy chicken soup that looked tasty. When I read the instructions, it suggested adding a can of water OR a can of milk. Nice!
I’ve been loving incorporating Fairlife milk into my diet- it’s filtered in a way that makes it very high in protein, and it comes in whole, 2%, and skim. I add it to recipes whenever I can to get a bit more protein- much yummier than eating dry chicken breast at the end of the day to get my daily 145g of protein! I drink it in coffee, pour it over Special K Protein cereal, and use it to make this delicious milkshake type drink with sugar free pudding mix.
Anyway…to the recipe! This ends up having 157 calories, 16 grams of protein, 3 grams of fat, and 16 grams of carbs per serving. You can absolutely make this without the corn- I added it last minute. If you want the soup to be lower in fat, eliminate or reduce the butter. Want a little more protein? Double the chicken. I didn’t measure out my seasonings- I never do. Just toss a little of this and a little of that until it tastes good. Hope you enjoy!
Low-fat Comfort Chicken and Corn Chowder
Low fat and creamy! This chicken and corn chowder is just what the doctor ordered for those cold winter days.
Author: Whitney Preslar
Recipe type: soup
Serves: 11 cups
- 1.25 lbs Chicken Breasts
- 1 32 oz container fat free chicken broth
- 1 can 99% fat free cream of chicken soup
- 3 stalks celery
- 1 large Vidalia onion (1.5 lbs)
- 1.5 TBSP butter
- 2 cups 2% Fairlife milk
- 2 cups frozen yellow corn
- 3 cloves garlic
- bay leaves
- sage savory
- salt and pepper
- Pour the chicken stock into a large pot. Add the chicken breast and cook all the way through.
- While the chicken is cooking, separate the celery stalks from the leaves. Rough chop the leaves and set aside. Chop the celery and onion. Mince the garlic.
- Add the butter to a medium pot and sautee the onion and celery stalks until tender and the onion begins to turn clear.
- Remove the chicken from the broth and cube. Return to the pot. Add the chicken soup and milk. Stir to combine. Add the onions and celery, celery leaves, garlic, and corn.
- Add seasoning; 3-4 bay leaves and about a teaspoon of each seasoning. Salt and pepper to taste.
- Simmer on low for 20 minutes until reduced to your liking. Enjoy!
Serving size: 1 cup Calories: 157 Fat: 3.5 Saturated fat: 1.7 Trans fat: 0 Carbohydrates: 16 Sugar: 3 Sodium: 565 Fiber: 2 Protein: 16 Cholesterol: 33