Chicken Vegetable Chowder
Our dietitians' favourite
This recipe is taken from the 1998 Milk Calendar. Short on time' This chowder is just as hearty if you substitute 2 cups (500 mL) of your favourite mixed frozen vegetables for the carrots and red peppers. For extra zip, sprinkle on some freshly grated Canadian Parmesan cheese!
-James Barber
- Prep: 15 min
- Cooking: 20 min
Ingredients
- 1 tbsp (15 mL) butter
- 1 cup (250 mL) chopped leeks or onion
- 1 large potato peeled and diced
- 1 cup (250 mL) sliced carrots
- 1 cup (250 mL) diced red bell pepper
- 1/2 cup (125 mL) short pasta shapes
- 2 cloves garlic minced
- 1 tbsp (15 mL) all-purpose flour
- 1 can (10 oz/284 mL) chicken broth
- 3 1/2 cups (875 mL) Milk
- 2 tbsp (30 mL) minced fresh dill
- 1 tbsp (15 mL) grated lemon zest
- 1 cup (250 mL) small broccoli florets (optional)
- 2 cups (500 mL) diced chicken
- Salt and pepper to taste
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Preparation
In a large pot, melt butter. Sauté leeks and cook for 1 minute. Add potato, carrots, red peppers, pasta, garlic and flour, stirring well. Add broth, milk, dill and lemon zest and bring to a simmer. Cover, reduce heat and simmer for 10 minutes or until pasta is tender. Do not boil.
Add broccoli and chicken and return to a low simmer for 5 to 7 minutes or until chicken is cooked and broccoli is tender.
Tips
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Nutritional information
Per serving| Energy: | 208 Calories |
| Protein: | 17 g |
| Carbohydrate: | 23 g |
| Fat: | 5 g |
| Fibre: | 2.1 g |
| Sodium: | 389 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 23 % / 156 mg |
| Niacin: | 93 % |
| Vitamin A: | 47 % |
| Vitamin B6: | 40 % |
| Vitamin C: | 29 % |
