Monday, August 10, 2009

Potato-Corn Chowder

For years I made this without the chicken, cilantro or sour cream. Then one day I had a bunch left over from a potluck and I "refreshed" it with the other ingredients for dinner. Jackpot! It was so much better than the soup I'd been making I wondered why it had taken me so long to take it to the next level--the "mmmmm" level. Besides great flavor, this soup is very low fat, which makes it that much better.

Potato-Corn Chowder

1 medium onion, diced
1 red bell pepper, diced
1/2 teaspoon coarse salt, divided
1 32-oz carton chicken broth
1 cup water
1 16-oz bag frozen corn (about 4 cups)
1 lb russet potatoes, peeled and diced (about 3 small)
1/8 teaspoon cayenne pepper
1/4 cup finely chopped cilantro
1 cup shredded, cooked chicken breast
1/2 cup low fat or fat free sour cream

1. Spray a medium pot with non-stick spray. Heat the pot over medium-high heat for 2 minutes; reduce the heat to medium. Add the onion, bell pepper, and 1/4 teaspoon salt, and cook until softened, about 5 minutes, stirring often.

2. Add the chicken broth, water, corn, potatoes, cayenne pepper, and remaining 1/4 teaspoon salt; bring to a boil over high heat. Reduce heat and simmer until the potatoes are tender, about 15 minutes.

3. Transfer 2 cups solids and 1 cup liquid to a blender canister and blend until very smooth. Return the mixture to the pot.

4. Add the chicken and cilantro and heat through. Remove the pot from the heat and stir in the sour cream.

Makes about 8 cups soup.
1 cup: 169 cal/1g fat/2g fiber/3 WW points
1 1/2 cups: 255 cal/2g fat/3g fiber/5 WW points
2 cups: 339 cal/3g fat/4g fiber/6 WW points


**Use left-over chicken, a store rotisserie chicken, or freshly cooked chicken for this soup. You can use canned chicken (I do have some in my food storage and I use it occasionally to rotate it), but I don't like the flavor it gives the soup
**Russet potatoes have a higher starch level than yellow or red potatoes (which is why they make such great mashed potatoes) and this starch helps thicken the soup.


  1. This looks so great! I was actually thinking about what I want to make for dinner and this sounds really good. I even have most of the ingredients to do it so I think I am going to make it tonight.

  2. Becky: Let me know how it goes if you end up making it :)

  3. I made it tonight for dinner. My husband proclaimed it "very yummy!" lol

    I did end up adding a bit more cayenne pepper and some garlic because we like a lot of flavor. But otherwise I followed your recipe. I will definitely make this again!

  4. Becky, that's awesome...I'm so happy you liked it :)

  5. Sounds lovely...making it tomorrow night, off to the markets tomorrow to get the ingredients...I'll let you know how I go :-)


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