Weight Watchers Chicken Corn Chowder Soup

Ingredients:

  • 1 lb (about 450g) boneless, skinless chicken breasts
  • 1 tablespoon olive oil (or spray with non-stick cooking spray)
  • 1 medium onion, diced
  • 2 celery stalks, diced
  • 2 medium carrots, diced
  • 3 cloves garlic, minced
  • 1 can (15 oz) corn kernels, drained (you can use frozen corn as well)
  • 2 medium potatoes, peeled and diced (Yukon Gold or Russet works well)
  • 4 cups low-sodium chicken broth
  • 1 cup fat-free half-and-half (or use skim milk for fewer points)
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground black pepper
  • Salt, to taste
  • 2 tablespoons flour (optional, for thickening, you can skip this to reduce points)
  • 1 tablespoon fresh parsley or chives, chopped (optional for garnish)

Instructions:

  1. Cook the Chicken:
    • Heat a large pot over medium heat and add 1 tablespoon of olive oil. Once hot, add the chicken breasts and cook for 6-7 minutes on each side until fully cooked (internal temperature of 165°F). Remove the chicken from the pot, let it rest, and then shred it into bite-sized pieces using two forks.
  2. Sauté the Vegetables:
    • In the same pot, add diced onions, celery, and carrots. Sauté for 4-5 minutes until the vegetables are softened. Add the garlic and sauté for another 30 seconds until fragrant.
  3. Add the Corn and Potatoes:
    • Stir in the corn, diced potatoes, and dried thyme. Mix well.
  4. Add the Broth:
    • Pour in the low-sodium chicken broth and bring it to a simmer. Let the soup cook for 10-12 minutes, or until the potatoes are tender.
  5. Thicken the Soup (Optional):
    • If you prefer a thicker soup, in a small bowl, whisk together the flour with a bit of broth or water to create a slurry. Stir this mixture into the soup and cook for an additional 3-5 minutes to thicken it.
  6. Add the Chicken and Creaminess:
    • Add the shredded chicken back into the pot, along with the fat-free half-and-half (or skim milk). Stir well and let it simmer for another 5-7 minutes to heat everything through.
  7. Season and Serve:
    • Taste the soup and add salt and pepper as needed. Garnish with fresh parsley or chives before serving.

Serving Size:

  • Makes about 6 servings.

Nutritional Information (Approximate):

  • Calories per serving: ~ 250 kcal
  • Points per serving: 4-6 points (depends on the exact ingredients and whether you use flour or not)
  • Protein: 20-25g
  • Carbs: 25-30g
  • Fat: 5-7g

By admin

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