Chicken Chowder (Updated recipe to make it suitable for Reflux sufferers*)
This is a recipe inspired by the amazing ‘soup van’ soup that we used to get when I used to work in an office, a few years ago. Theirs was definitely NOT low-cal, but this is my own low-fat version.
CLICK HERE FOR ORIGINAL VIDEO RECIPE (please note adaptations for reflux sufferers in recipe, below)
Ingredients – for 4 hungry people or for 6 people as a starter/first course
- 6 skinless boneless chicken thigh fillets, all visible fat removed
- 4 medium-sized potatoes (approx 450g)
- 1 large tin sweetcorn, drained (285g drained weight)
- 10g butter
- 4tbsp plain flour
- 4 cloves garlic (If you are a reflux sufferer affected by garlic, then either leave the garlic out altogether or replace it with a sprinkling of thyme)
- 2l chicken stock (you can use home-made, or any good commercial stock…I like to make it up with 2l boiling water and 4 Knorr Chicken Stockpots)
- Salt (to taste)
- Dried chilli flakes (to taste – do not add these if you are a reflux sufferer and chilli affects you. I personally find I can easily tolerate a very light sprinkling added during cooking, but definitely not as shown in the photo below!)
- Make up the chicken stock
- Chop the chicken and potatoes into chunks
- Finely Chop the Garlic (see “how to” video)
- Drain the sweetcorn
- Melt the butter in a large stockpot
- Add the chicken and garlic (if using – if you are using thyme instead, you can add it at this stage), season with salt & chilli flakes (if using)
- Brown the chicken on a high heat for a minute or two
- Turn down the heat to minimum & add the flour, stirring it in well
- Add a few drops of chicken stock and stir these in well, making a paste around the chicken pieces
- Keep adding the stock, a little bit at a time, each time stirring it in well before adding more
- Once you’ve added all the stock, add the potatoes and sweetcorn
- Bring to the boil, then reduce the heat
- Simmer for 20-30 mins, until the potatoes are soft but not mushy, stirring occasionally
- Serve immediately
Tip: Don’t put too many chilli flakes in at the cooking stage, but put some on the table, allowing individuals to make this soup as fiery as their tastebuds will tolerate! Even if you cook this without chilli to avoid setting off your reflux, everyone else around the table can still turn this into a fiery soup by adding chilli flakes at the table.
Gloriously Simple, Gloriously Good, Gloriously Reflux-Friendly!
*Please note I am not a doctor, speech therapist or in any way medically qualified. The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux. If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you. I hope that my recipes can help you as part of this management. The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet.