Recipes
Chicken and Corn Chowder
A south-of-the-border flavor dominates this thick, savory chowder. Green chile peppers provide a kick, and cilantro, a prominent herb in Mexican foods, adds the air of authenticity.
Start to Finish: 40 minutes
Makes: 4 main-dish servings (6 1⁄2 cups)
Ingredients:
1⁄2 cup chopped onion (1 medium)
1 tablespoon butter or margarine
11⁄2 cups reduced-sodium chicken broth
11⁄2 cups chopped, peeled potato (1 large)
2 cups fresh or frozen whole kernel corn (4 ears)
1 4-ounce can chopped green chile peppers, drained
1⁄4 teaspoon coarsely ground black pepper
2 cups light or low-fat milk
2 tablespoons all-purpose flour
5 ounces cooked chicken, cut into thin strips
2 tablespoons snipped fresh cilantro or 2 teaspoons snipped fresh oregano
Instructions:
In a large saucepan cook onion in hot butter for 3 to 4 minutes or until tender. Add broth, potato, corn, chile peppers, and black pepper. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until potatoes are tender, stirring occasionally.
In a screw-top jar combine milk and flour; cover and shake well. Add to potato mixture. Cook and stir until thickened and bubbly. Add chicken and cilantro or oregano. Heat through.
Hints:
Nutrition Facts per serving:
300 cal., 8 g total fat (4 g sat. fat), 44 mg chol., 486 mg sodium, 39 g carbo., 4 g fiber, 20 g pro.
Daily Values: 13% vit. A, 43% vit. C, 18% calcium, 11% iron
Exchanges: 1⁄2 Milk, 1⁄2 Vegetable, 2 Starch, 1 Meat, 1 Fat
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