Friday, September 18, 2015

Light Turkey (or Chicken) & Corn Chowder

I teach 6th grade Earth science at an online school.  I was teaching about crystals and minerals this week, and one of the determining characteristics of minerals is cleavage... and streak... Man alive.  Imagine teaching 6th graders about that.  Well, my online classroom has a chatbox that I can turn off and on.  When it is off, only I see the chat.  When I introduced "cleavage," one of my students that is older than the other kids by a year or two wrote, "Cleavage. heh."  It was all I could do to not bust up in laughter.  Kids crack me up.  Luckily, streak went over their heads.

The last time I was going to make turkey dinner on Father's Day, my oven went kaput.  I finally got around to making it up.  We had a turkey dinner a few weeks ago, and it was fabulous.  We had a ton of left-over turkey.  I found this soup recipe to use for leftover turkey, and it was so good!  It's got a little kick to it from the green chilies, so don't add them all if you don't like much heat.

Light Turkey (or Chicken) & Corn Chowder Recipe | #lowfat #soup #leftovers
Recipe and photo source:

  • 1 tsp olive oil
  • 1 medium yellow onion, diced
  • 1 stalk celery, diced
  • 1 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1 (4 oz.) can diced green chiles
  • 3 cups low-sodium chicken broth
  • 1¼ cups frozen corn kernels
  • ½ tsp salt
  • ¼ tsp ground pepper
  • ¼ cup all-purpose flour
  • 2 cups skim milk
  • 2½ cups shredded cooked turkey (or chicken)
  • ¾ cup shredded Cheddar cheese
  • ¼ tsp cayenne peppe
  • Green onion, thinly sliced (for garnish)

Heat the oil in a large saucepan over medium heat.  Add the onion, celery, red bell pepper, and garlic.  Saute for five minutes.

Add the green chilies (if using) and stir for one minute.

Pour in the chicken broth and bring to a boil.  Reduce the heat and simmer for 10 minutes.  

Add the corn; simmer for three minutes.

In a medium bowl, add the flour.  Slowly whisk in the milk until it's smooth.  Slowly whisk this mixture into the soup.  Add salt and pepper to taste.  Cook and stir for about fifteen minutes or until the mixture has thickened a bit.  Stir in the turkey (or chicken), cheddar, and cayenne.  Stir until the cheese melts completely.  

Ladle into soup bowl and top with green onions.  

The original website also had the nutrition facts on this recipe.  Nice!  Thanks Cookin' Canuck!

Calories 218.5 / Total Fat 6.6g / Saturated Fat 2.4g / Cholesterol 13.0mg / Sodium 844.3mg / Total Carbohydrates 25.2g / Fiber 1.7g / Sugars 9.0g / Protein 15.6g / WW (Old Points) 5 / WW (Points+) 6
Nutrition Information
Serving size: 1¼ cups Calories: 218 cal Fat: Total Fat 6.6g / Saturated Fat 2.4g

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