Hearty Quinoa, Lentil, Chicken and Corn Chowder

20181007_172619

I love a good chowder recipe.  It’s finally getting cold enough for great soups, stews and casseroles.  There are so many recipes I’ve been dying to try, but the weather was too warm.  The cool weather is finally here.  Yes, I am happy about that.  Summer has never been my thing.  Before you say, when the snow flies you’ll wish it was Summer, my most active time of year has always been Winter.  I feel alive when the air starts to cool.  I am still a downhill skier in my very core.

I came across this Hearty Quinoa and Corn Chowder from Kari Napier on Taste of home and it combines corn with quinoa and beans.  I like that this recipe is comforting and quick with great fresh ingredients.  It almost sounds a bit like a summer recipe.  Corn and red bell pepper, YUM.  The calories didn’t seem too bad,  but it needed a boost in protein, A and C.  I am also going to have to do something with the heavy cream and flour.

Here are the original stats:

  • 251 Calories
  • 16g Fat
  • 49mg Cholesterol
  • 300mg Potassium
  • 23g Carbohydrate
  • 5g Protein
  • 29% Vitamin A
  • 60% Vitamin C
  • 6% Calcium
  • 10% Iron

Here’s what I changed:

  • I added in two extra bell peppers for vitamin C
  • I deleted the flour
  • I replaced the heavy cream with coconut cream
  • I removed the added sodium
  • I replaced the vegetable stock with a low sodium variety
  • I added in four carrots for vitamin A
  • I added in brown lentils and chicken breast to increase the protein
  • I will also smash some of the corn to add starch to thicken the chowder

Here are the final stats:

  • 303 Calories
  • 11g Fat
  • 34mg Cholesterol
  • 235mg Sodium
  • 381mg Potassium
  • 34g Carbohydrate
  • 20g Protein
  • 97% Vitamin A
  • 101% Vitamin C
  • 4% Calcium
  • 16% Iron

Here is the final recipe

20181007_172707

Hearty Quinoa, Lentil, Chicken and Corn Chowder

Serves 14

  • 5 medium sweet red peppers
  • 1 cup quinoa, rinsed
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 4 carrots, chopped
  • 2 garlic cloves, minced
  • 2 pounds boneless skinless chicken breast, chopped into bite sized pieces
  • 4 cups low sodium vegetable stock
  • 1 15 ounce can coconut cream
  • 2 packages (10 ounces) frozen corn, thawed
  • 1 can (15 ounces) low sodium pinto beans, rinsed and drained
  • 2 tablespoons minced fresh parsley
  • 1/2 teaspoon minced fresh thyme
  • 1/2 teaspoon pepper
  1. Broil peppers 4 in. from the heat until skins blister, about 5 minutes. With tongs, rotate peppers a quarter turn. Broil and rotate until all sides are blistered and blackened. Immediately place peppers in a large bowl; cover and let stand for 20 minutes.
  2. Peel off and discard charred skin. Remove stems and seeds. Finely chop peppers.
  3. Meanwhile, in a Dutch oven, cook and stir quinoa over medium-high heat for 3-5 minutes or until lightly toasted; remove from the pan.
  4. In the same pan, heat butter and oil over medium-high heat. Add the chicken and cook until browned.  Add onion and carrot; cook and stir until tender. Add garlic; cook 1 minute longer. Gradually whisk in stock and coconut cream.
  5. Take 1 cup of the corn kernels and puree in a blender.
  6. Add the corn, corn puree, lentils, beans, roasted peppers and quinoa; bring to a boil, stirring frequently. Reduce heat; simmer, uncovered, for 15-20 minutes or until quinoa and lentils are tender, stirring occasionally. Stir in the remaining ingredients.

 

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