Chicken and Corn Chowder

(makes 6 servings)

Ingredients:

• 2 tbsp butter
  
• ¼ cup chopped onion
  
• ¼ cup chopped celery
  
• 1 jalapeño pepper, seeded and chopped
  
• 2 tbsp all-purpose flour
  
• 3 cups 1% low-fat milk
  
• 2 cups chopped skinless and boneless chicken
  
• 1½ cups fresh corn kernels or frozen corn kernels
  
• 1 tsp fresh thyme or ¼ tsp dried thyme
  
• ¼ tsp ground red pepper
  
• ⅛ tsp salt
  
• 1 (14¾ oz.) can of creamed corn
  

Preparation:

• Melt butter in a large Dutch oven over medium heat.
  
• Add onion, celery and jalapeño and cook until tender (about 3 minutes).
  
• Add flour and cook for about 1 minute, stirring constantly.
  
• Stir in milk and remaining ingredients.
  
• Bring to a boil then reduce heat to medium-heat and cook for about 5 minutes or until thick, stirring frequently.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (320 g)): 251 Calories, 18 g Protein, 34 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 3 g saturated fat, 42 mg cholesterol, 422 mg sodium