Souped-up protein: change up your chicken habits with a low-fat, high-flavor chowder

Muscle & Fitness, Dec, 2004 by Laura Creavalle

DID YOU KNOW THE AVERAGE American consumes 91 pounds of chicken a year? Sounds like a big number, right? Not until Ronnie Coleman steps into the kitchen. The massive Mr. Olympia champ often eats 3 pounds a day. That's a whopping 1,000-plus pounds annually.

Since the days of Arnold, bodybuilders have been keen on chicken--and rightfully so. A 6-ounce skinless chicken breast packs some 50 grams of muscle-building protein and is nearly fat-free. For dieting, it's definitely the most-consumed source of protein among the bodybuilding elite.

Of course, bodybuilders are a special breed, able to forgo taste for results and more than willing to suffer through excruciatingly tough diets in the endless pursuit of muscle. They rely on plain chicken with little flavor. But that doesn't have to be the case, and we have proof.

Traditional chowders are light on protein and heavy on carbohydrates and fat, with potatoes, butter and even bacon as key ingredients. Canned versions don't cut it, either--they're equally high in fat and carbs, boast a gloppy consistency and often contain all sorts of stabilizers and preservatives. Worst of all, when you try to make a light chowder, you end up sacrificing flavor and heartiness, and the soup becomes watery and bland.

That all changes with this muscle-building creation. This chicken corn chowder is made in one pot, requires minimal cooking skills to make and tastes great, all while remaining nearly fat-free and containing only a moderate amount of carbohydrates.

Nutrition tidbits: The soup's carbohydrate profile falls into a low glycemic-index category, thanks to the inclusion of fat-free milk, which also supports the fat-fighting hormone calcitrol, and cornstarch, which actually slows the breakdown of other carbohydrates. (Carbs that are low on the glycemic index digest slowly, aiding the formation of muscle glycogen while limiting the storage of bodyfat.) Also, fresh garlic cloves have been shown to help control levels of cortisol, the muscle-mincing stress hormone associated with overtraining.

Though nutritious, this recipe really is about flavor and improving upon an otherwise dry source of protein. Chowder, Ronnie?

RELATED ARTICLE: Chicken Corn Chowder

Nonstick cooking spray
    1 medium onion, peeled and finely chopped
    2 cloves garlic, minced (2 tsp.)
    1 red bell pepper, seeded and chopped
    2 cups fat-free milk
   10 oz. cooked chicken breast, cut into chunks
   11 oz. canned whole-kernel corn, drained
1 1/2 tsp. cornstarch or 1 Tbsp. all-purpose flour
    1 tsp. water
    2 tsp. fresh cilantro, chopped
Pinch cayenne pepper (optional)

Coat a nonstick pot with cooking spray and preheat over medium-high heat. Add onion, garlic and red pepper and saute 3-5 minutes, until tender. Add milk, bring to a boil, then reduce heat and add chicken and corn. In a small dish, mix cornstarch (or flour) with water. Add cornstarch mixture to pot and simmer for five minutes or until thoroughly heated, stirring frequently. Sprinkle with cilantro and cayenne pepper. Makes two servings.

Nutrition Facts: Per serving: 354 calories, 40 g protein, 44 g carbohydrate, 2 g fat, 2 g fiber.

To order Laura's low-fat, carb-smart cookbook The Lite Lifestyle, visit www.nutramedia.com or call (207) 782-3121.