Soup, Stew and Chili: Warm Soup, Stew and Chili: Chicken, Corn and Swiss Chard Soup

Try this soup which features Asian flavors.

Author: CalorieKing
Date: March 11, 2010

Serves: 3 person(s)
Yield: 3 x approx. 1-3/4 cup servings

Preparation Time: 15 mins
Cooking Time: 15 mins

Ingredients:

    3 cup good quality reduced-sodium chicken stock
    1 tsp grated fresh ginger
    1 clove garlic, crushed
    1 tsp grated lemon zest
    2 skinless chicken breasts (about 4 oz each)
    2 Swiss chard (silverbeet) or bok choy, shredded
    1/2 cup sweet chili sauce
    1 pinch of black pepper
    9.45 oz canned corn kernels, drained and reserve liquid

Directions:

    Combine stock, ginger, garlic, lemon rind, and reserved corn kernel liquid in a large saucepan.

    Poach chicken breasts for 6 to 8 minutes, or until cooked. Remove chicken from stock, strain stock and discard solids, slice chicken into bite-sized pieces.

    Return stock to saucepan with corn kernels, chard and chicken. Simmer over low heat, 5 minutes. Add salt and pepper; serve topped with sweet chili sauce.

Variations:

    Can serve soup with a swirl of light sour cream or low-fat yogurt.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:244 cals
Kilojoules:1,021 kJ
Fat:1.5 g
Carbohydrates:32.2 g
Protein:27.0 g
Cholesterol:43.7 mg
Sodium:1,002 mg
Saturated Fat:0.3 g
Fiber:2.1 g
Calcium:49.0 mg
Total Sugars:19.4 g

Copyright © 1996-2014 CalorieKing Wellness Solutions, Inc.