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Chicken And Corn Chowder
Zutaten für 4 Portionen	Menge anpassen
die Zutaten:
1 x ca. 450 g	Boned; skinned chicken brst
3 Tasse	Thawed frozen corn
3/4 Tasse	onion coarsely chopped
2 Esslöffel	water
1 Tasse	carrots diced
2 Esslöffel	Finely chopped jalapeno
1/2 Teelöffel	oregano dried leaves
1/4 Teelöffel	thyme leaves dried
3 Tasse	Defatted chicken broth
1 1/2 Tasse	2% or nonfat milk
1/2 Teelöffel	salt
die Zubereitung:
Cut chicken into 1/2-inch pieces. Spray large nonstick saucepan with cooking spray; heat over medium heat until hot. Add chicken; cook and stir about 10 minutes or until browned and no longer pink in the center. Remove chicken from saucepan. Add corn and onion to saucepan; cook and stir about 5 minutes or until onion is tender. Place 1 cup corn mixture in food processor or blender. Process until finely chopped, adding water to liquify mixture; reserve. Add carrots, jalapeno, oregano, and thyme to saucepan; cook and stir about 5 minutes or until corn begins to brown. Return chicken to saucepan. Stir in chicken broth, milk, reserved corn mixutre, and salt; heat to a boil. Reduce heat to low and simmer, covered, 15 to 20 minutes. Per serving: 292 calories; 5g fat (14% of calories from fat); 2g saturated fat; 36g carbohydrate; 29g protein; 65mg cholesterol; 465mg sodium; 4g fiber; 151 mg mg calcium; 2mg iron.

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