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!;)

For more recipes, tips & general foodie stuff, go to www.gloriouslygoodfood.com
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Pasta with Chicken, Vegetable and White Wine Sauce | Recipe | Low-fat food | Good Food | Low-fat Recipe | Italian Food

Pasta with Chicken, Vegetable & White Wine Sauce

Preparation Time: 20 mins
Cooking Time: 20 mins
Serves: 6

Ingredients

  • 600g short pasta, e.g. penne or conchiglie (pasta shells)
  • 300-350g Chicken thighs (boneless & skinless)
  • 2 fresh carrots
  • 2 fresh courgettes
  • 1 medium onion
  • 2-3 cloves garlic
  • 2 stalks of celery
  • 2 tsp olive oil (plus a drizzle for the pasta water)
  • sea salt / rock salt (ground) – to taste
  • coarse salt (about a small handful)
  • chilli flakes, ground

Method

  1. Finely chop onion, garlic, carrots, celery & courgettes
  2. Chop up the chicken into very small (approx 5mm) pieces
  3. Heat up 1tsp oil in a sauté pan, add onions & garlic, soften on a high heat and don’t be afraid to let them brown/caramelise a little for flavour
  4. Add the carrots, celery & courgettes
  5. While still on a high heat, season with salt & crushed chilli flakes, to taste
  6. Turn down the heat & put on a lid
  7. In a small frying pan/skillet, heat up 1 tsp oil, add the chicken, season with salt & chilli flakes, to taste. Brown but don’t cook through.
  8. Add the chicken to the vegetables in the sauté pan
  9. Turn up the heat, add 100ml white wine
  10. Stir and once it comes up to the boil, turn the heat down & place on the lid, leaving to simmer gently
  11. Leave to cook for approx. 20 mins, checking to ensure it doesn’t dry out.

While the sauce is cooking, cook your pasta ‘al dente’:

  • Place water into a large stockpot and put on a high heat (use a lid if you want it to boil faster)
  • Add a drizzle of olive or vegetable oil
  • Once the water comes up to the boil, add a small handful of coarse salt
  • Add the pasta to the boiling water, stir to ensure it moves freely in the water and doesn’t stick to itself
  • Keep it boiling at all times, on a high heat, stirring occasionally to ensure the pasta moves freely
  • Check whether it’s ready before the time indicated on the packet – ideally the pasta needs to still have ‘bite’ to it and not be too soft

Once the pasta is cooked, drain it and quickly place it in a large bowl or back into the stockpot, then stir in the sauce & serve.

Gloriously Good!

For more recipes, tips & general foodie stuff, go to www.gloriouslygoodfood.com