Nov 29
2013

Light Turkey (or Chicken) & Corn Chowder Recipe

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This light corn chowder recipe uses leftover turkey or chicken. It’s hearty, satisfying and a fraction of the calories of most chowders.
Light Turkey (or Chicken) & Corn Chowder Recipe | cookincanuck.com #lowfat #soup #leftovers

Whether you have leftover turkey from your Thanksgiving feast or an extra rotisserie chicken lying around, this light turkey (or chicken) and corn chowder is a hearty meal without all of the extra calories. It’s creamy and thick without adding cream, and the flavors of the turkey and corn shine through, alongside a kick from green chiles and cayenne pepper.

When I’m cooking with chicken breasts or thighs during the week, I try to cook extras so that I can have extras to whip up an easy meal like this. It also works well in some of my other meals that star leftovers.

And what did my family think of this soup? Well, each and every one of them went back for seconds. This is going to be a regular meal in our house!

Here are some of my favorite leftovers recipes that we’ll be making this weekend.

Leftover Turkey (or Chicken) Lasagna Roll Recipe with Sun-Dried Tomatoes & Spinach {Low Fat} | cookincanuck.com
Leftover Turkey (or Chicken) Lasagna Rolls with Sun-Dried Tomatoes & Spinach {Low Fat}

Turkey, Brie, Pear & Cherry-Chipotle Panini Recipe | cookincanuck.com
Turkey, Brie, Pear & Cherry Chipotle Panini

Baked Tortellini with Turkey (or Chicken), Butternut Squash & Chard Recipe | cookincanuck.com
Baked Tortellini with Turkey, Butternut Squash & Chard

Now, let’s get to the soup recipe.

The recipe:

Heat the olive oil in a large saucepan set over medium heat.

Light Turkey (or Chicken) & Corn Chowder Recipe | cookincanuck.com #lowfat #soup #leftovers

Add the onion, celery, red pepper and garlic and cook until the vegetables are beginning to soften, about 5 minutes.

Light Turkey (or Chicken) & Corn Chowder Recipe | cookincanuck.com #lowfat #soup #leftovers

Add the green chiles and cook for 1 minute.

Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.

Add the corn and simmer for 3 minutes.

Light Turkey (or Chicken) & Corn Chowder Recipe | cookincanuck.com #lowfat #soup #leftovers

Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.

Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is thickened, about 15 minutes.

Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper. Stir until the cheese is melted.

Light Turkey (or Chicken) & Corn Chowder Recipe | cookincanuck.com #lowfat #soup #leftovers

Ladle into soup bowls, garnish with green onions and serve.

Light Turkey (or Chicken) & Corn Chowder Recipe

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Yield: Serves 6

Serving Size: 1 1/4 cups

Calories per serving: 218 cal

Fat per serving: Total Fat 6.6g / Saturated Fat 2.4g

Light Turkey (or Chicken) & Corn Chowder Recipe

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 1 tsp olive oil
  • 1 medium yellow onion, diced
  • 1 stalk celery, diced
  • 1 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1 (4 oz.) can diced green chiles
  • 3 cups low-sodium chicken broth
  • 1 1/4 cups frozen corn kernels
  • 1/2 tsp salt
  • 1/4 tsp ground pepper
  • 1/4 cup all-purpose flour
  • 2 cups skim milk
  • 2 1/2 cups shredded cooked turkey (or chicken)
  • 3/4 cup shredded Cheddar cheese
  • 1/4 tsp cayenne pepper
  • Green onion, thinly sliced (for garnish)

Instructions

  1. Heat the olive oil in a large saucepan set over medium heat. Add the onion, celery, red pepper and garlic and cook until the vegetables are beginning to soften, about 5 minutes.
  2. Add the green chiles and cook for 1 minute.
  3. Pour in the chicken broth, bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
  4. Add the corn and simmer for 3 minutes.
  5. Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.
  6. Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is thickened, about 15 minutes.
  7. Stir in the turkey (or chicken), Cheddar cheese and cayenne pepper. Stir until the cheese is melted.
  8. Ladle into soup bowls, garnish with green onions and serve.

Notes

Calories 218.5 / Total Fat 6.6g / Saturated Fat 2.4g / Cholesterol 13.0mg / Sodium 844.3mg / Total Carbohydrates 25.2g / Fiber 1.7g / Sugars 9.0g / Protein 15.6g / WW (Old Points) 5 / WW (Points+) 6

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{ 35 comments… read them below or add one }

1 Liz @ The Lemon Bowl November 29, 2013 at 8:52 am

This looks fantastic Dara! I’m so ready for soup season!

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2 Dara (Cookin' Canuck) November 30, 2013 at 3:21 pm

Thanks, Liz! I feel the same way. In fact, I’d be quite happy to eat soup for every meal.

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3 Liz November 29, 2013 at 10:54 am

Love soup. Thanks Dara.

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4 Natalie @ Paper and Birch November 29, 2013 at 12:09 pm

We had our Thanksgiving here a month ago. All these yummy recipes make me feel like I should make another turkey!

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5 Dara (Cookin' Canuck) November 30, 2013 at 3:20 pm

I hope you had a wonderful Canadian Thanksgiving! This recipe works just as well with leftover chicken. I hope you’ll give it a try.

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6 Taylor @ FoodFaithFitness November 29, 2013 at 1:20 pm

Man, this looks like the perfect chowder for my leftover turkey! I can only handle so many leftover turkey sandwiches before I need a little creativity in my diet. Yum!

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7 Dara (Cookin' Canuck) November 30, 2013 at 3:19 pm

I hear you, Taylor. This soup has fantastic flavor and is one I’ll be making whenever I have leftover turkey or chicken in the fridge.

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8 Heather @ Kiss My Broccoli November 29, 2013 at 7:54 pm

Love this! Creamy chowders are always my favorite but I hate that they’re so heavy with the addition of the cream! Definitely keeping this in mind IF I get tired of all the turkey sandwiches I plan to have next week! ;)

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9 Dara (Cookin' Canuck) November 30, 2013 at 3:17 pm

LOL. Yes, it’s hard to resist hot turkey sandwiches, but it’s fun to spice things up sometimes.

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10 Tieghan November 29, 2013 at 8:33 pm

Oh I love this, Dara! You always turn out the most awesome and healthy + beautiful foods!

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11 Dara (Cookin' Canuck) November 30, 2013 at 3:16 pm

You’re so sweet, Tieghan. Thanks so much!

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12 Jeanette | Jeanette's Healthy Living November 30, 2013 at 3:21 pm

I hope you and your family had a wonderful Thanksgiving Dara! Love the idea of a lightened up chowder to use up any leftover turkey.

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13 Kiki Corcoran November 30, 2013 at 4:00 pm

Hi, I’m new to your website and already am enjoying your recipes. This looks so tasty and I am going to make it to take to a sister-in-law when she recovers from surgery next week. It looks pretty, sound delicious, and will be a great comfort food.

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14 Heather November 30, 2013 at 6:49 pm

OOOOOOOOOOOOH this chowder looks so good! Completely in love :)

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15 Barb December 1, 2013 at 2:47 pm

I just made this chowder today & it is awesome! I used 1% milk because that’s what I drink and used our turkey broth from cooking down the turkey bones; and obviously, turkey meat! Also added 1 tsp chicken bouillon to bold up the flavor. Wow, this is good!

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16 Talia T December 2, 2013 at 8:48 am

Made this last night – used the fat free shredded cheddar from Kraft…DELICIOUS!

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17 Ahna December 2, 2013 at 8:33 pm

Is this something that can be made in a crock pot?

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18 Melissa December 13, 2013 at 10:49 am

I’m curious about this as well…

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19 Frank @Memorie di Angelina December 3, 2013 at 6:14 am

What a wonderful way to recycle that Thanksgiving turkey!

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20 Melissa December 13, 2013 at 10:48 am

I’m curious about this as well…..

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21 Megan {Country Cleaver} December 3, 2013 at 10:47 am

Dara, this looks like the perfect way to use up my leftovers!! Sign me up for a giant bowl!

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22 Kim Beaulieu December 4, 2013 at 11:46 am

I love this recipe. Such a great way to use leftovers. And that pasta in the post made me weak in the knees too.

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23 KAREN K. December 6, 2013 at 9:03 am

I made this today.. Absolutely delicious!!!! Thanks for the recipe.

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24 Dara (Cookin' Canuck) December 13, 2013 at 3:33 pm

That’s great, Karen! It is a favorite here, too.

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25 Barb December 11, 2013 at 10:32 am

I’ve made the chowder twice now and all who’ve tasted it love it! By request, I’m taking it to share with my Mahjong group today!

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26 Dara (Cookin' Canuck) December 13, 2013 at 3:32 pm

I’m so glad to hear that, Barb!

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27 Sharon December 15, 2013 at 7:35 am

I made this last night and my husband and I loved it! Great recipe! It definitely goes on my Tried and True list.

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28 Kayla December 16, 2013 at 12:14 pm

Hi! I was wondering if this could be made with almond milk and whole wheat flour?

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29 Dara (Cookin' Canuck) December 16, 2013 at 12:48 pm

Hi Kayla, I haven’t tried those ingredients in this soup, but I don’t see why it wouldn’t work. You will likely need a little more whole wheat flour than regular flour to thicken the soup properly.

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30 Shani Wade December 16, 2013 at 7:39 pm

I just made this dish tonight and am very impressed with the wonderful flavor of the broth combined with the freshness of the veggies and homemade shredded chicken. My four year old daughter had seconds! Thank you and continued success.

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31 Olga January 7, 2014 at 2:38 pm

I just made this today,it was so delicious,simple and easy.I will be sharing this recipe with my family,and making it again soon.

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32 Vanessa January 27, 2014 at 9:53 pm

Yuuumm~ This looks so hearty and satisfying :)

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33 minerva2493 February 5, 2014 at 11:21 am

This soup is the bomb!! It was snowing yesterday… and wanted some good comfort type food.. I had everything I needed but the celery. I put this together and my husband LOVED it, and so did I! He left me a note this morning saying how good it was..lol… I am making a half batch this morning because I don’t have enough for tonight… This has such a good flavor. I like green chiles so I added a 7 oz. can. Todays batch is going to have some frozen green chiles with a bite to them. Good soup, I made corn bread to go with it.. Try this one! :)

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34 Rick August 3, 2014 at 5:17 am

Will it work in a crock pot?

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35 Dara August 4, 2014 at 7:28 am

Hi Rick, I’ve never tried it in a crockpot, so I can’t speak from personal experience. However, because of the step of mixing in the flour/milk mixture partway through cooking, I think this soup would work significantly better made in a saucepan. I hope you have the chance to try it!

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