Chicken, Sausage And Corn Chowder

Total Time: 55 mins Preparation Time: 15 mins Cook Time: 40 mins

Ingredients

• Servings: 6
• 1 tablespoon olive oil
• 7 ounces kielbasa, split lengthwise and cut into 1/4-inch-thick slices (low fat)
• 3/4 cup chopped onion
• 3 cups reduced-sodium fat-free chicken broth, divided
• 1 1/2 cups frozen corn kernels
• 1 potato, peeled and cut into 1/2-inch dice (about 8 ounces)
• 1 cooked skinless boneless chicken breast half, cut into bite-size pieces
• 1/2 cup lentils, picked over and rinsed
• 1 bay leaf
• 1 cup nonfat sour cream
• 1 cup packed fresh spinach leaves, washed and thinly sliced
• 1/2 teaspoon salt
• 1/2 teaspoon fresh ground black pepper
• 1 tablespoon chopped fresh parsley leaves

Recipe

• 1 place a 4-quart heavy-bottomed saucepan over medium-high heat and add the oil.
• 2 when the oil is hot, add the kielbasa and cook, stirring, until lightly browned, about 4 minutes.
• 3 using a slotted spoon, transfer the kielbasa to a double layer of paper towels.
• 4 set aside.
• 5 add the onion to the pan and cook, stirring frequently, until golden, 6 to 7 minutes.
• 6 add 1/2 cup of the broth and simmer for 2 minutes, scraping up the browned bits.
• 7 add the remaining 2 1/2 cups broth, kielbasa, corn, potato, chicken, lentils and bay leaf.
• 8 reduce the heat to medium and simmer, covered, for 25 minutes, or until the potato and lentils are tender.
• 9 whisk the sour cream into the soup.
• 10 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.)
• 11 remove the bay leaf and serve immediately, sprinkled with the parsley.
• 12 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.