Smart Meals: Chunky Chicken Corn Chowder
Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.
Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.
This recipe for Chunky Chicken Corn Chowder is made with mushrooms, carrots, sweet corn, and chicken. Additional fresh options include tortilla chips, green onion, jalapeno, cilantro, cheddar cheese, and red bell pepper. Also included is a recipe for cornbread!
Chunky Chicken Corn Chowder
| Calories | 169 |
| Fat | 5 grams |
| Cholesterol | 43 milligrams |
| Sodium | 501 milligrams |
| Carbohydrates | 16 grams |
| Fiber | 4 grams |
| Protein | 15 grams |
- Place all ingredients in a medium-sized soup pot.
- Heat over medium heat for 5-10 minutes, stirring occasionally.
- Add water or unsalted broth for the desired consistency.
- Season to taste and serve with additional toppings, if desired.
Optional ways to use the recipe
- Substitute no-salt-added green beans or mushrooms for the carrots
- Substitute water-packed tuna for the chicken
Ingredient information
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Carrots - These bright orange gems are truly a superfood! The health benefits of carrots can be attributed to their disease-fighting antioxidant beta-carotene, their fiber content, and their healthy dose of vitamins C, A, K, and potassium. Research has shown that carrots are not only great for your eyes and vision, but they also support a healthy heart and can even fight against cancer. They’re not just healthy but they’re economical, available year-round, and can be eaten in a variety of ways.
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Corn - Known as a member of the “starchy vegetable” family along with peas and potatoes, corn has health benefits. It’s a good source of the antioxidants flavonoids, beta-carotene, and lutein, which have been shown to help ward off disease. It’s also a good source of soluble fiber known to keep your heart healthy.
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Chicken - It has long been a good protein source and healthy option for meat eaters who are interested in a lower-fat meat choice. The white meat of chicken is lower in saturated fat than dark meat. Chicken is a lower-fat option only if eaten without the skin and visible fat.
Cornbread
| Calories | 240 |
| Fat | 8 grams |
| Cholesterol | 0 milligrams |
| Sodium | 401 milligrams |
| Carbohydrates | 37 grams |
| Fiber | 2 grams |
| Protein | 3 grams |
- Preheat oven to 400 degrees F. Grease an 8x8-inch pan.
- In a large bowl, combine the flour, cornmeal, sugar, salt, and baking powder. Stir to combine.
- Pour in the almond milk and canola oil. Stir until well combined. Pour batter into the pan.
- Bake for 20-25 minutes until the cornbread begins to brown on top and a toothpick comes out clean.