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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Trying this out next week! Looks yummy!!! 🙂

Update: We tried it and it was deeeelish! :))))

My Favourite Low Fat, Low Calorie Recipes

I love this receipe – the brandy sauce is heavenly. It is taken from the Rosemary Conley Magazine (www.rosemaryconley.com). I like it served with new potatoes and some green veg.

 

Serves – 4

Calories – 190 / Fat – 4.5g

  • Four slices granary French stick
  • 1 garlic clove (or cheat like me and use Garlic Salt)
  • 4x150g Rump Steaks
  • 200g Chestnut Mushrooms, sliced
  • 2 Salad Onions, finely chopped
  • 2 tsps ground coriander (optional – I don’t use)
  • 150ml (1 qtr pint) Beef Stock
  • 2 tbsps Brandy
  • 300ml (half pint) 2% Fat Greek Yogurt (I use regular low fat yogurt – not so keen on Greek)
  • 2 tsps Dijon Mustard
  • 1 tbsp chopped fresh chives
  • Salt and Freshly Ground Black Pepper 
  1. Spread the four slices of bread with a little of the crushed garlic (reserve the remainder) and lightly toast to form croutes
  2. Preheat a non-stick pan. Add the…

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Frittata | Omelette | Chicken and Broccoli Frittata | Chicken Recipes | Chicken Ideas

Chicken & Broccoli Frittata

I did this last night for the first time and was delighted at the reception it got! Hubby and kids devoured it and said we should definitely have that again!!

This recipe is simplicity itself and full of goodness for the whole family.

Preparation Time: 10 mins
Cooking Time: 30 mins
Serves: 4 (generous servings as a complete meal)
Approx. 360kcal per serving

Ingredients
  • 550-600g fresh raw broccoli, roughly chopped
  • 325g (approx. 4) chicken thigh fillets, skinned & boned
  • 1tsp olive oil
  • 3 cloves garlic, finely chopped (click to view ‘how to’ video), or you can use 1tsp garlic powder or dried chopped garlic…adjust accordingly if you like a less garlicky taste
  • 8 large free-range eggs
  • Salt & freshly ground black pepper to taste
This slice is equivalent to approx. half a portion

Method

Chop the chicken into approx. 1cm x 1cm pieces
Roughly chop the broccoli into similar size pieces
Heat the oil in a large non-stick frying pan (ideally one that has a lid as you’ll need it later)
Add the chicken & garlic to the hot oil, season with salt & pepper…keep the heat high
Stir until all the chicken is browned but not cooked through, then add the broccoli (don’t worry if the pan appears over-full, as the broccoli will cook down) and stir, still on a high heat
Turn down the heat and cover with a lid or large plate to allow the broccoli & chicken to cook with their own steam
After approx. 5-10 mins (depending on how crunchy or soft you like your broccoli!), the chicken and broccoli should be cooked and the broccoli slightly less cooked than how you’ll want them in the final Frittata
Break the eggs into a bowl, lightly season with salt & pepper, mix them just enough with a fork to break the yolks up, do not over mix/whisk
Pour the eggs into the frying pan with the broccoli & chicken, stirring quickly so that the Frittata doesn’t immediately set, allowing you to evenly distribute all the ingredients
Cover the pan with a lid until the Frittata is cooked (you will no longer see raw/runny egg on top)
If you prefer a softer Frittata, you can cook the base without a lid, then place the whole frying pan (make sure you use one that is oven-proof) under a pre-heated grill to cook the top, leaving the inside moist & slightly runny)

Variation: You can also top the Frittata with grated parmesan for a more indulgent meal!

Gloriously Good!

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