Post by Loupy on Nov 3, 2017 0:15:14 GMT -7
LIGHT TURKEY (OR CHICKEN) & CORN CHOWDER
From: Dara @ www.cookincanuck.com/light-turkey-or-chicken-corn-chowder-recipe/
This light corn chowder recipe uses leftover turkey or chicken. It’s hearty, satisfying and a fraction of the calories of most chowders.
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Serves: 6
Ingredients
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)
Instructions
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.
Add the green chiles and cook for 1 minute.
Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
Add the corn and simmer for 3 minutes.
Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
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.
Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper.
Stir until the cheese is melted.
Ladle into soup bowls, garnish with green onions and serve.
Nutritional Information
WW points + 6
Old points 5
Calories: 283
Total Fat: 9g
Sat Fat: 4g
Cholesterol: 75mg
Sodium: 506mg
Carbs: 22g
Fiber: 2g
Sugar: 7g
Protein: 28g
From: Dara @ www.cookincanuck.com/light-turkey-or-chicken-corn-chowder-recipe/
This light corn chowder recipe uses leftover turkey or chicken. It’s hearty, satisfying and a fraction of the calories of most chowders.
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Serves: 6
Ingredients
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)
Instructions
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.
Add the green chiles and cook for 1 minute.
Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
Add the corn and simmer for 3 minutes.
Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
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.
Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper.
Stir until the cheese is melted.
Ladle into soup bowls, garnish with green onions and serve.
Nutritional Information
WW points + 6
Old points 5
Calories: 283
Total Fat: 9g
Sat Fat: 4g
Cholesterol: 75mg
Sodium: 506mg
Carbs: 22g
Fiber: 2g
Sugar: 7g
Protein: 28g
