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Let's Do Lunch Community • View topic - Chicken & Sweetcorn Chowder

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This soup could be nicknamed "The Let's Do Lunch Craving-Crusher Soup!" Unlike traditional Chicken & Corn Chowder that is full of potatoes, flour & cream, my new version of the soup tastes fantastic without the fattening ingredients. It also contains a good quantity of beans (which you can't see or taste) and sweet kernels of corn which will curb your cravings for bread and pasta. Give it a try.....you're sure to be pleased!

INGREDIENTS:
2 regular size cans (14-15.5 oz. each) Cannellini Beans, drained
1 cup Swanson fat-free or 99% fat free Chicken Broth
1 yellow onion, sliced (approx. 1 cup)
2 cloves garlic, crushed or minced
3 tablespoons Shedd's Willow Run Margarine
1 large boneless, skinless Chicken Breast, diced into 1/2" cubes
1 cup fresh or frozen corn kernels
1/4 teaspoon Ground Bay Leaves (or 3 whole Bay Leaves)
1/4 cup lowfat or skim milk

Instructions:

1. In a blender, completely blend together the beans and chicken broth until totally smooth. Set aside.

2. Melt the Willow Run in a large heavy saucepan. Add the onion and garlic, and cook over medium-high heat for 3 or 4 minutes. Add the uncooked, diced chicken. Sautee for 3 or 4 minutes more until all sides are lightly browned.

3. Add the bean/broth liquid, the corn, ground bay leaves, and a bit of pepper to the pot. Stir well and bring to a boil. Reduce heat to medium/low, add the milk, and simmer for at least 10 minutes more. It's done! (Remove Bay Leaves if you used whole ones.)

As with all of my bean soup recipes, drink at least one or two glasses of water with or just after eating this chowder. It will make you feel really full and satisfied.

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Last edited by marysimmons on , edited 1 time in total.

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Thanks, little Mary. I can't wait to try this recipe...it sounds delicious!

Can you use other beans, besides Cannellini, like great northern, navy and pinto?

God bless,

Roger Troy

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Canellinni Beans are white kidney beans, and they work really well with this soup because of their mild flavor and soft consistency. The beans "vanish" completely when liquidized with the chicken broth, so it really just seems like you're having chicken & corn chowder. Another good choice which would not change the texture, flavor or color of the soup would be butter beans.

Having said that, if you love all kinds of beans like I do, I'm sure Navy Beans or Great Northern Beans, or maybe even Garbanzo Beans would work just fine with this recipe. They key to the thick "chowder-like" consistency is completely blending together the broth and beans before adding them to the saucepan.

Mary

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Thanks Mary,
Great recipe! I couldn't find cannellini beans or ground bay leaf around here (small town living) HA.
Sooooooo. I used small butter beans and skipped the bay leaf. Delicious anyway!!!!! And filling.

Deucer Pigeon


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Would it be OK to use chicken that is already cooked? I usually boil several breasts each week just to cut up and use in casseroles and almost always have these on hand. I just cant imagine dicing raw chicken. My knives just arent that good I guess, besides I dont like handling it much either. blechk! Gotta head out and do the shopping. I am having Chinese out for lunch and will certainly miss my fried rice, but I will eat a lot of chicken and veggies.


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Hi, wannabthin. Just a quick message to let you know that it shouldn't be long before you don't crave the fried rice anymore...just follow what the new book says.

God bless,

Roger Troy

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Roger Troy, author of Let's do Lunch (amazing reviews at amazon.com, made The 700 Club's "Top Highlights of the Last 50 Years!", called an "International Sensation", a "Smash Hit" and the "Most Buzzed-about Weight-loss Book of the Year!" by FIRST Magazine (for women)


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Roger is right that you will soon stop longing for fried rice! Anyhow, in answer to your question, pre-cooked chicken breast works well in this soup. Just add it for the last 5 minutes or so of cooking. Sounds great!

Mary

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OK, these beans are even elusive!! I have been to 5 grocery stores already. Are they something to find at the healthfood store as well? I gotta make this soup, from the sounds of it, I could LIVE on this soup.

Thanks
Deb


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Hi, wannabthin. It's little Mary's recipe, but I think that any white beans will probably work with this recipe...e.g. great northern beans, navy beans & white kidney beans.

God bless,

Roger Troy

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Roger Troy, author of Let's do Lunch (amazing reviews at amazon.com, made The 700 Club's "Top Highlights of the Last 50 Years!", called an "International Sensation", a "Smash Hit" and the "Most Buzzed-about Weight-loss Book of the Year!" by FIRST Magazine (for women)


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yipee! Those I have! Could I sautee the onion in olive oil instead of the Willow run, I havent found that yet either. I have the I Cant Believe its not butter quarters though, will that work? Also, what brand are the cannelinni beans, I had a grocer offer to order them for me if he knew what brand. Also the willow run marg, is that Shedds as in Country Crock Margarine Shedds? Maybe he would get that for me as well.
I can do this!
Thanks
Deb


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Hi, wannabthin. Yes, olive oil is just fine, as is I Can't Believe It's Not Butter...and try Bush's for the cannelinni beans, and Shedds for the willow run marg.

God bless,

Roger Troy

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Roger Troy, author of Let's do Lunch (amazing reviews at amazon.com, made The 700 Club's "Top Highlights of the Last 50 Years!", called an "International Sensation", a "Smash Hit" and the "Most Buzzed-about Weight-loss Book of the Year!" by FIRST Magazine (for women)


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Hi Deb,

There is a telephone number on the Shedd's Willow Run Soy margarine which it says you can call if you have any questions. Maybe they can tell you where you can buy it in your area. Call 1-800-735-3554. (In the meantime, definitely use olive oil and not "I Can't Believe It's Not Butter" when making soups. The "I Can't Believe It's Not Butter" separates when heated.)

Canellini Beans are white kidney beans, and most big grocery stores stock them in the canned bean section. Don't worry if you are unable to find them. My next favorite suggestion for this soup recipe would be butter beans or baby butter beans, but Roger is right.....small white beans, navy beans, or great northern beans would probably work too.

Bon Appetit!

Mary

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I made this soup last night, and while the taste of it was great, the consistency of it was really thick.  I'm sure I did something wrong.  Maybe I didn't blend the beans and broth long enough in the blender?  Or should I add more broth when blending with beans?  Or maybe more milk at the end?  My dh said it was "dry" tasting, because it was really thick and not creamy. 


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I have made the corn chowder with turkey in it like 3 times and it is always real thick.  I don't put the milk in it because I don't want the dairy.  I add extra chicken broth and water.  When I heat up the left overs it has to be thinned again so I just use water.  It has enough flavor it doesn't weaken it at all.  This is one of our favorite soups for the taste and I don't usually add the turkey until I am going to eat it so we can eat it for lunch or dinner.


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It's hard to know what went wrong as we weren't there!   :laughing:  (Yes, you should make sure the beans are really well blended to give the soup its smoothness.) Please do remember, Altomommy3, that recipes, particularly ones like soups, aren't an exact science, and you should play around with the recipe when you're cooking to make it exactly right for you.  So if your soup turns out way too thick for your liking, just add more broth or water, etc., at the end until you have achieved the consistency that you like.  

Little Mary

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I can't wait to try this recipe.  I tried a canned corn chowder years ago took one bite and threw it away.  It was the worst thing I had ever tasted. Before seeing your version I did make homemade and it was one of the most delicious things I have ever eaten.

I've got my ticket to get on the train.
God bless,
Clarice 


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Tried the recipe tonight with a few modifications and how awesome and good and yummy it was!    I used 2 tablespoons of Olive Oil instead of the 3 tablespoons Shedd's Willow Run Margarine, 1 1/2 cups corn and 3-4 cups of my homemade chicken broth.  Thanks Little Mary!  This is a keeper.

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