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. 


Spicy Carrot Parsnip and Potato Soup Review

This delicious winter warming soup of carrot, parsnip and potato with a hint of cumin and coriander is heavenly on a cold winter evening!

I found this recipe 3 years ago and still delight in making it…and eating it!

It’s quick and simple to make and tastes absolutely delicious.  Creamy and indulgent (though it is also very lovely without the crème fraiche, for a healthier meal*!), it just warms you from the inside out and makes you feel all comforted.

spicy carrot parsnip and potato soup
Image from the original recipe source:

CLICK HERE for the recipe from the site I found this on.

*you could also replace the crème fraiche with some low-fat greek natural yoghurt…just make sure it’s off the heat when you add the yoghurt or it might curdle.

Soup Recipes | Pea and Asparagus Soup

Pea and Asparagus Soup

This is one of the simplest soup recipes and one that everyone I’ve made it for absolutely raves about! Sometimes the simplest recipes really are the best…and this one is truly, gloriously good (even if I do say so myself)!

Soup Recipes | Pea and Asparagus Soup
Preparation Time: 5 mins
Cooking Time: 10-15 mins
Serves: 8
Approx. calories per serving: 140


  • 2 big bunches of fresh asparagus spears (approx. 750g)
  • 1 medium bag (900g) of frozen peas or petits pois
  • Boiling water
  • 2 x Stock cubes (I personally like using Knorr Chicken Stockpots – but that’s just my personal preference.  Any chicken or, if feeding vegetarians, vegetable stock cubes will work)
  • Salt, to taste
  • Freshly ground nutmeg, to taste
  • 40g Fresh butter


Chop the asparagus spears into approximately 1cm lengths, but keep the pointy ends plus maybe one or two extra cuts’ worth separate to use later.
Melt 30g of butter in a medium/large stockpot, then add the bulk of the chopped asparagus (NOT the ends you’ve reserved on one side!) and turn the heat up.  Add salt to taste and stir.
After about a minute or so, add the frozen peas, stir and grate in a sprinkling of fresh nutmeg.
Cover with boiling water (only to about 1cm above the solid ingredients).
Add stock cubes/pots.
Bring to the boil and boil until peas and asparagus are cooked (approx. 5 mins); the softer the peas, the smoother the soup, so this is down to personal preference how long you cook it for. Taste the stock during the cooking process and add either salt or another stock cube/pot (or part of one) if it requires more seasoning.
Turn the heat off and leave to cool for a few minutes, then process in a food blender (I find it easiest to use a hand blender you can simply place into the pan…if you use a jug-style blender while the soup is still hot, make sure you leave the centre opening in the lid OPEN and use a folded tea-towel to cover it, allowing steam to escape without the lid flying off!)
In a separate pan, fry off the asparagus tips you previously kept aside in the remaining butter and season with salt (to taste).  They need to be cooked but still crunchy, so you only need to fry them off for 1-2 minutes.
Stir the fried asparagus tips into the soup.
Serve & enjoy – Gloriously Good Food!
Soup Recipes | Pea and Asparagus Soup

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