Southwestern Chicken Chowder - 19.2g Carbs, 4.6g Fiber, 6.2g Sugar
From: The National Chicken Council
Servings: 6
2 lb boneless, skinless chicken breast, cut in cubes
1 (14-1/2 oz can) tomato wedges, drained, juice reserved
1 Tbsp canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 tsp ground cumin
1/2 cup chopped sweet green pepper
1/2 tsp salt
1/2 tsp pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 (14-1/2 oz can) low sodium chicken broth
1 Tbsp chopped cilantro
1 1/2 cups fresh corn, cut from cob
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to
brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring
to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges.
Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges.
Cover and cook on low about 5 minutes. Add jicama
and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Servings: 6
Nutrition per Serving:
356 Calories, 9g Fat, 2g Saturated Fat, 129mg Cholesterol,
50g Protein, 430mg Sodium, 18g Carbs
Nutrition From: www.caloriecount.about.com
**Leaving out the salt and using no salt added tomatoes will reduce
the sodium.
Servings: 6
Serving Size: 426 g
Nutrition per Serving:
354 Calories, 75 Calories from Fat, 8.4g Total Fat, 0g Trans Fat,
130mg Cholesterol, **1031mg Sodium, 19.2g Total Carbs, 4.6g Dietary Fiber,
6.2g Sugars, 51.8g Protein
Vitamin A 8% - Vitamin C 40% - Calcium 5% - Iron 22%
Nutrition Grade: A-
Good points:
Very low in saturated fat
Very high in niacin
High in phosphorus
Very high in selenium
Very high in vitamin B6
High in vitamin B12
High in vitamin C
Bad points:
High in cholesterol
High in sodium
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