- Kathy Patonai, Akron, Ohio
CHICKEN AND THREE-PEPPER CORN CHOWDER
3 tablespoons margarine or butter
3 cups frozen pepper-and-onion stir-fry mixture
1 large clove garlic, minced
1 package fresh or frozen chicken tenders
2 cups frozen corn
1 cup chicken broth
¹/8 teaspoon cayenne pepper
8 ounces shredded or diced pasteurized, processed cheese food (about 2 cups)
¹/2 cup whipping cream
1 tablespoon chopped cilantro
4 cilantro sprigs
In a large skillet, melt butter over medium heat. Add frozen vegetables; cook and stir 5 to 7 minutes or until tender. Add garlic; stir 30 seconds. Remove vegetables and set aside. Add chicken tenders, corn, broth and cayenne; bring to a boil. Reduce heat; cover and simmer 5 minutes. Over medium heat, add cheese and cream to the chicken mixture. Cook and stir until cheese is melted and internal juices of chicken run clear. Stir in chopped cilantro. Garnish with cilantro sprigs.

Makes 4 servings.

Dear Kathy: Your instincts were right - the processed cheese food and the whipping cream have the most fat, but you also really don't need the butter to cook the peppers and onions. Nonstick spray works very well for that. I couldn't find the frozen peppers and onions, so I used fresh - which tastes better - but if the time and effort involved discourages you from making it that way (it's an exceptionally quick recipe), I did find a frozen pepper mixture and frozen chopped onions. The texture that is lost by replacing the whipping cream can be corrected by thickening the liquid with a bit of flour. If you like it cheesier than I have made it, remember that each ounce of cheese adds 60 calories and 3 grams of fat. If you can fit that into your eating plan, add the original 8 ounces of cheese (into the light version, of course).

LIGHT AND HEARTY CHICKEN AND
THREE-PEPPER CORN CHOWDER
1 red bell pepper, chopped
1 green bell pepper, chopped
1 small onion, chopped
1 large clove garlic, minced
12 ounces boneless, skinless chicken breast, cut into strips or cubes
2 tablespoons flour
1 cup fat-free chicken broth
2 cups frozen corn
1 cup nonfat milk
¹/8 teaspoon cayenne pepper or ¹/4 teaspoon red-pepper flakes
4 ounces shredded or diced light pasteurized, processed cheese food (about 1 cup)
1 tablespoon chopped fresh cilantro
4 cilantro sprigs
Spray a large skillet with non-stick spray. Add the peppers and onion, and cook over medium-high heat for 5 to 7 minutes, or until they are tender. Add the garlic and cook 30 seconds more. Remove from the pan and set aside.

In the same pan, add the chicken and saute over medium-high heat. Meanwhile, dissolve the flour in the chicken broth. Pour the chicken stock and corn into the pan, and stir until it boils and the liquid thickens. Add the milk and bring to a boil again. Cover the pan and reduce the heat to a simmer. Cook until the chicken is fully cooked, about 5 minutes or when cut open the chicken is white, not pink.

Add the previously cooked peppers and onions, along with the cayenne or red-pepper flakes. Bring to a boil and add the cheese. Stir over medium heat until melted. Stir in the chopped cilantro. Garnish serving bowls with cilantro sprigs.

Makes 4 servings.

Each serving contains approximately: Original Recipe: 549 calories; 31 gm fat; 136 mg cholesterol; 1,387 mg sodium; 27 gm carbohydrates; 39 gm protein; 4 gm fiber. Revised Recipe: 304 calories; 5 gm fat; 66 mg cholesterol; 653 mg sodium; 35 gm carbohydrates; 34 gm protein; 4 gm fiber.