Chicken Corn Chowder

In this recipe, corn kernels pureed with milk create the rich, smooth texture of classic chowder. A tossed salad makes a perfect pairing for this easy meal.

Yield: 4 servings

1 tablespoon butter
6 green onions
2 tablespoons all-purpose flour
2 cups chopped cooked chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (10-ounce) packages frozen corn kernels, thawed and divided
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups fat-free milk
1/2 cup (2 ounces) preshredded cheddar cheese

Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops; set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.

While mixture simmers, combine the remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese.

CALORIES 394 (26% from fat); FAT 11.5g (sat 5.8g,mono 3.4g,poly 1.4g); IRON 2.2mg; CHOLESTEROL 84mg; CALCIUM 293mg; CARBOHYDRATE 40.7g; SODIUM 534mg; PROTEIN 35.5g; FIBER 4.5g

Cooking Light, JULY 2006