Chicken, Sausage and Corn Chowder

This colorful and delicious soup is high in protein and fiber while delivering only 4 grams of fat per serving. Part of the secret is low-fat sausage, which tastes almost exactly like the high-fat kind. From A Guy's Guide to Great Eating: Big-Flavored Fat-Reduced Recipes for Men Who Love to Eat by Don Mauer.

Ready In:
55mins
Serves:
Units:

ingredients

directions

  • Place a 4-quart heavy-bottomed saucepan over medium-high heat and add the oil.
  • When the oil is hot, add the kielbasa and cook, stirring, until lightly browned, about 4 minutes.
  • Using a slotted spoon, transfer the kielbasa to a double layer of paper towels.
  • Set aside.
  • Add the onion to the pan and cook, stirring frequently, until golden, 6 to 7 minutes.
  • Add 1/2 cup of the broth and simmer for 2 minutes, scraping up the browned bits.
  • Add the remaining 2 1/2 cups broth, kielbasa, corn, potato, chicken, lentils and bay leaf.
  • Reduce the heat to medium and simmer, covered, for 25 minutes, or until the potato and lentils are tender.
  • Whisk the sour cream into the soup.
  • Stir in the spinach, salt and pepper, reduce the heat to low and cook until the soup is just heated through and the spinach is wilted, 2 to 3 minutes. (Do not let it boil.)
  • Remove the bay leaf and serve immediately, sprinkled with the parsley.
  • Nutritional information per serving: 250 calories (14.7% from fat), 4.1 g fat (0.9 g saturated fat), 19.8 g protein, 35.6 g carbohydrate, 15 mg cholesterol, 709 mg sodium.
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@lazyme
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@lazyme
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"This colorful and delicious soup is high in protein and fiber while delivering only 4 grams of fat per serving. Part of the secret is low-fat sausage, which tastes almost exactly like the high-fat kind. From A Guy's Guide to Great Eating: Big-Flavored Fat-Reduced Recipes for Men Who Love to Eat by Don Mauer."
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  1. lazyme
    This colorful and delicious soup is high in protein and fiber while delivering only 4 grams of fat per serving. Part of the secret is low-fat sausage, which tastes almost exactly like the high-fat kind. From A Guy's Guide to Great Eating: Big-Flavored Fat-Reduced Recipes for Men Who Love to Eat by Don Mauer.
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