Many people, including my guys, love seafood, in particular things like lobster bisque and clam chowder. I admit, am not a huge fan of seafood, I do love salmon (see day 11), but I DO love a creamy soup once in a while! This is a great replacement for those who love chowders!
South Beach-Chicken and Vegetable Chowder
Start with some high quality chicken!
Serves 4
Ingredients:
3 cups chicken broth
2 carrots, chopped
2 ribs celery, chopped
1 onion, chopped
2 ounces mushrooms, sliced
1 clove garlic, minced
1 teaspoon chopped fresh thyme leaves
1/4 teaspoon salt
1 pound boneless, skinless chicken breast, cut into 3/4″ strips
2 tablespoons trans fat-free margarine
3 tablespoons whole-wheat flour
1 cup 1% milk
3 spears asparagus, cut into 1″ pieces, or 1 cup broccoli florets
1 tablespoon chopped parsley
1/4 teaspoon ground black pepper
Instructions
In a large pot, combine the broth, carrots, celery, onion, mushrooms, garlic, thyme, and salt. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender. Using a slotted spoon, remove half of the vegetable mixture to a food processor and process until pureed. Return to the saucepan.
Stir in the chicken, cover, and simmer for 15 minutes, or until the chicken is no longer pink.
Melt the margarine in a small saucepan over medium heat. Stir in the flour until smooth and cook for 1 minute. Gradually add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Stir into the chicken mixture. Add the asparagus or broccoli, parsley, and pepper and cook for 5 minutes, or until heated through.
Nutritional information
Per serving:
200 calories
8 g fat (2 g sat)
19 g carbohydrate
13 g protein
4 g dietary fiber
1,058 mg sodium
20 mg cholesterol
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