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!)


  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. 

Coq Au Vin | Chicken Recipes | Chicken Dishes | Chicken | Recipes | Food | Cooking

Coq – Au – Vin

This is my version of this classic dish.  I’ve kept fat content as low as possible while still using indulgently rich extra thick double cream (but not much of it!).  You can choose to retain the chicken skins, of course, but this will make a much more calorific dish.  Cooked as per my recipe, despite the luxuriously rich and creamy taste & texture, one portion (excluding accompaniments such as creamed/mashed potatoes) comes in at just under 500kcals!

Ingredients – for 4 people
  • 8 chicken thighs (skinned, with bone); 2 per person
  • 120g shitake mushrooms, sliced into thick slices
  • 3-4 large carrots (450-500g), sliced on diagonal in big chunks
  • 2-3 stalks celery (approx. 150g), sliced on diagonal in big chunks
  • 2 onions, roughly chopped
  • 4 tsp olive oil
  • salt (to taste)
  • garlic powder or dried chopped garlic (1.5tsp if powder, 2tsp if chopped)
  • 6 tbsp plain flour
  • 4tbsp (60ml) extra thick double cream
  • 150ml white wine
  • 1l chicken stock (I like to make this with 1l water and 2 Knorr Chicken Stockpots, but you can use any good commercial or home-made chicken stock, of course)


  1. Prepare the vegetables as described in the ingredients list and skin the chicken, trimming off any excess fat
  2. Set your slow cooker to ‘Auto’ (or heat your oven to a low temperature, approx. 90ºC)
  3. Heat 2tsp olive oil in a non-stick frying pan (high heat)
  4. Press chicken thighs into a bowl containing flour, lightly coating both sides, then carefully place each piece into frying pan
  5. Season with salt & half the garlic, turn over, season with salt & other half of garlic, thus ensuring both sides are seasoned & browned
  6. Place chicken into slow cooker
  7. Return pan to the heat, add remaining 2tsp of olive oil
  8. Whilst keeping the heat high, add onions
  9. Once onions start to brown (after about 30-60secs), add mushrooms
  10. Keep on high heat, stirring continuously for 1-2 mins
  11. Pour on the white wine (this should instantly start bubbling/boiling), stir, then pour onto chicken in the slow cooker
  12. Add carrots & celery to the slow cooker
  13. Pour on chicken stock (
  14. Stir, cover & cook for approx. 5-5.5 hours

If you don’t have a slow cooker, you can cook this in the oven in a covered casserole dish, on a low temperature (approx. 80-100ºC) for a similar amount of time, or on the hob in a covered sauté pan or stockpot, on a low heat for approx 45 mins.

Once cooked, remove chicken and vegetables from the stock in the slow cooker and keep warm
Take some of the stock, all of the celery and 2-3 pieces of carrot, place in a blender & ‘blitz’ (remember to take extreme care when blending hot liquids…ensure steam has a means to escape, e.g. by leaving the centre section of the blender lid off, and covering it with a folded teatowel)
Place the blended stock & vegetables into a sauté pan or saucepan, stir in the double cream, then stir in the remainder of the stock and heat on a high heat until starts to simmer (not boil!), stirring continuously
Turn heat down and simmer for a few minutes, until the sauce has thickened and reduced in volume to about 2/3rds of the original amount
Plate up the chicken pieces and vegetables along with a good dollop of rich creamed or mashed potatoes, then pour on a generous amount of sauce and serve immediately.

Gloriously Good!

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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


  • 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


  • 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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