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2 slices lean bacon 1 pound skinless, boneless chicken breasts, cut into bite-size pieces 1 cup chopped onion 1 cup diced red bell pepper 2 cloves garlic, minced 4 1/2 cups fat-free, less-sodium chicken broth 1 3/4 cups diced peeled red potato 2 1/4 cups frozen whole-kernel corn 1/2 cup all-purpose flour 2 cups 2% low-fat milk 3/4 cup (3 oz.) low-fat shredded cheddar cheese 1/2 teaspoon salt 1/4 teaspoon black pepper |
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* Cook bacon over medium-high heat until crisp. Remove bacon from pan and crumble. Set aside.
*Add the chicken, onion, bell pepper and garlic to drippings in pan and sauté for 5 minutes.
*Add broth and potato, and bring to a boil. Cover, reduce heat and simmer for 20 minutes or until potato is tender. Add corn, stir well.
*Lightly spoon flour into a dry measuring cup and level with a knife. Place flour in a bowl. Gradually add milk, stirring with a whisk until blended; add to the soup.
*Bring to a boil over medium-high heat. Reduce heat to medium, and simmer 15 minutes or until thick, stirring frequently.
*Stir in the cheddar cheese, salt and black pepper. Top with the crumbled bacon.
Nutrition Information (per 1 1/2 cup serving):
Calories 306 Cholesterol 58 mg
Fat 7.5 grams Sodium 376 mg
Protein 25 grams Carbohydrate 33.7 grams
Fiber 2.9 grams Calcium 193 mg
Exchanges (using the American Diabetic Assoc.
Exchanges) per serving:
2 starch servings + 3 lean meats
*Recipe Source: Cooking Light Magazine, 2001
