Chicken and Winter Squash Chowder, 1 Carb Point

by Sue Chapman

For DietWatch

Ingredients

• 1 cup onion, diced
• 1 cup celery, diced
• 1 cup carrot, diced
• 2 tablespoons tomato paste
• 1 cup winter squash, diced
• 2 tablespoons unbleached flour
• 1/3 cup brandy
• 1 cup skinned chicken breast, cooked, diced
• 2 cups chicken stock
• 1 tablespoon fresh oregano or 1 teaspoon dried
• 1 tablespoon fresh marjoram or 1 teaspoon dried
• 2 cups winter greens, chopped (kale, chard, mustard)
• Salt and white pepper to taste

Method

Sauté chicken until lightly brown in a large sauce pan lightly sprayed with vegetable oil. Add carrot, celery, onion, squash, oregano and marjoram. When vegetables start to brown, add tomato paste, stir and sprinkle flour over the top. Continue to saute so that the flour browns slightly. Add stock and brandy, bring to a simmer and cook 20-30 minutes. Toss in chopped greens just before serving. Season with salt and white pepper.

Serves: 4
Per Serving (13 oz): Calories 194; Fat 3 g; Saturated Fat 0.6 g; Cholesterol 27 mg; Sodium 852 mg; Carbohydrate 17 g; Dietary Fiber 5 g; Sugars 6 g; Protein 16 g; Vitamin A 1114 RE; Vitamin C 32 mg; Calcium 123 mg; Iron 2.8 mg. This recipe is 14% fat.

Carbohydrate Points: 1
Carbohydrate: 17 g
Exchanges: 1/2 Bread/Starch, 2 Vegetable, 2 Meat - Very Lean

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Sue Chapman is the executive chef at Skylonda Fitness Retreat, located in Woodside, California. Guests come to be physically and mentally rejuvenated through activities ranging from vigorous physical exercise to quiet reflective periods. Part of this experience is the excellent cuisine prepared by Chapman and her able staff. She has been creating delicious low fat, naturally nutritious foods that are prepared for maximum taste and enjoyment. She graduated form the California Culinary Academy in San Francisco in 1986, and has been perfecting her technique ever since at some of the better known restaurants in the Bay Area. Chapman has been gradually drawn to a lighter, healthier style of cooking while still incorporating the classic style of French cooking which she considers her base.