Chicken Chowder | Chicken Soup | Low-Fat Chicken Chowder | Reflux Recipe

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!)

Method

  1. Melt the butter in a large stockpot
  2. 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)
  3. Brown the chicken on a high heat for a minute or two
  4. Turn down the heat to minimum & add the flour, stirring it in well
  5. Add a few drops of chicken stock and stir these in well, making a paste around the chicken pieces
  6. Keep adding the stock, a little bit at a time, each time stirring it in well before adding more
  7. Once you’ve added all the stock, add the potatoes and sweetcorn
  8. Bring to the boil, then reduce the heat
  9. Simmer for 20-30 mins, until the potatoes are soft but not mushy, stirring occasionally
  10. 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. 

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Low-fat recipes | chicken recipes | chicken soup | chicken chowder | Low-cal soup | low-fat soup

Chicken, Vegetable & Potato Chowder with tomatoes

I know I use a lot of poultry and I do have recipes that don’t involve chicken, turkey or generally low-fat ingredients, but everybody’s more health conscious, I find I can’t lose weight unless I innovate with my food, and the end result is lots o low-fat poultry-based recipes!

Anyway, this is another recent family favourite…I came up with this one a few months ago and hadn’t done it for a while, so it was great to see that everyone was really excited that I’d made it again tonight (well, when I say everyone…Hannah, who is getting more and more fussy at the grand old age of 12, tolerated it, but still had 2 bowlfuls! lol)

Preparation Time: 10 mins
Cooking Time: 20-30 mins
Serves: 8 good portions (under 200kcals per portion!) or 
6 very generous portions

Ingredients

  • 400g white potatoes
  • 300-350g chicken thigh fillets
  • 1 drained tin sweetcorn (285g drained)
  • 1 onion
  • 3 cloves garlic
  • 250g broccoli
  • 1 tin/carton chopped tomatoes (400g)
  • 200-250g carrots
  • 2tbsp plain flour
  • 1l chicken stock (fresh or made from stock cubes…my personal preference is for Knorr Stockpots, but any good commercial stock will work)
  • 5g butter (I prefer to use real butter rather than low-fat alternatives, but I use it in very small quantities)
  • Salt (rock or sea) & ground chilli flakes, to taste

Method

  • Peel & chop the potatoes into approx 1.5cm chunks
  • Chop the ckicken into small chunks
  • Roughly chop the onion so the pieces are roughly on a par with the potatoes
  • Finely chop the garlic
  • Finely chop the carrots
  • Roughly chop the broccoli
  • Make up the chicken stock according to instructions (I will post my own authentic chicken stock recipe soon, I promise!)

In a big stockpot or casserole dish, melt the butter, then add the chopped onion & garlic.  Fry, stirring continuously, on a high heat for a minute or two.  Once they start browning & softening, add the chicken.

Season the chicken with a little salt and some ground chilli flakes (I go easy on the chilli at this stage so everyone can then add some chilli flakes according to their own taste at the table), stir and ensure the chicken is sealed/browned all over.

Turn the heat down to minimum (if you’re using an electric hob, take the pan off the heat as the hob will be too slow to respond) and add the flour.  Stir it in quickly, making sure it’s coated the chicken pieces and absorbed any juices, then gradually add a bit of stock, stir it in until the thick ‘sauce’ is smooth, then add a bit more and stir it in again, repeating this until you can add the entire stock.

Add the chopped tomatoes, potatoes, sweetcorn and carrots to the pot, but not the broccoli.

Bring to the boil, stirring occasionally, then put on a lid, turn the heat down to minimum and leave to simmer for approximately 20 minutes, stirring occasionally.  The potatoes should be cooked but not too soft at this point.

Add the broccoli, stir in and replace the lid.  Leave to cook until you’re happy with the broccoli consistency (about 5 minutes max for me as I like my broccoli fairly crunchy).

Serve on its own for a hearty, warming and filling low-calorie meal, or with some fresh crusty buttered bread for an indulgent treat…

Gloriously Good!;)

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