CORN AND CHICKEN CHOWDER

14-oz can cream-style corn, low sodium preferred
1 cup fresh or frozen no-salt-added whole kernel corn
1 cup fat-free milk
5-oz can all-white chicken packed in water, drained
2 tablespoons minced red pepper
1 green onion, green part only, sliced
1/2 teaspoons fresh thyme, or 1/4 teaspoon dried thyme, crumbled
1/8 teaspoon white pepper
Side salad, for serving

In a medium saucepan, combine both corns, milk, and chicken. Heat over low heat for 5 minutes, stirring occasionally.

Stir in remaining ingredients. Increase heat to medium low and cook for 3-4 minutes, or until soup just begins to simmer. Do not boil. Continue to cook until corn kernels are soft. Serve with a crisp salad plus fruit for dessert, and you have a delectable, light dinner.

Calories: 250
Protein: 21g
Carbs: 40g
Cholesterol: 41mg
Total Fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g
Fiber: 3g
Sodium 455mg