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Creamed Corn and Chicken Soup with Ham

Preparation:  30 min. Cooking: 115 min. Total: 145 min.
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  • 2-1/4 lbs chicken
  • 1 onion, quartered
  • 6 black peppercorns
  • 4 parsley sprigs
  • 1 piece fresh ginger, about 3/4 in.
  • 2 quarts water
  • 2 tsp ginger, grated, extra
  • 15-1/2 oz canned creamed corn
  • 1-1/3 Tbsp low sodium soy sauce
  • 1 tsp sesame oil
  • 5 green shallots, sliced
  • 1/4 cup cornflour
  • 2 egg whites
  • 2-2/3 Tbsp water, extra
  • 5-1/4 oz ham, finely sliced

Bring first 6 ingredients to a boil in a large saucepan. Cover and simmer 1-1/2 hours. Remove chicken and strain stock into a bowl. Discard onion mixture and return chicken to stock. Let stand to cool. Cover and refrigerate overnight. Skim fat from cold stock, remove skin from chicken and meat from bones. Discard skin and bones. Chop meat finely.

Combine 6 cup of the stock, grated ginger and next 4 ingredients in a saucepan over high heat. Bring to a boil. Combine cornflour with 1/4 cup of the stock in a jar with a tight-fitting lid. Shake well. Add to soup, stirring until mixture boils and thickens. Simmer 1 minute. Refrigerate or freeze remaining stock for another use. Combine egg whites and extra water in a bowl Beat lightly and gradually stir into soup. Stir chicken meat and ham to soup with ham, heat gently.

Calories
410 Cal
Fat
13 g
Carbs
26 g
Protein
45 g
Fiber
1.3 g
Sugar
2.6 g
Cholesterol
120 mg
Sodium
790 mg


Nutrients

Fiber     1.3 g
Fat     13 g
Sugar     2.6 g
Carbs     26 g
Protein     45 g
Calories     410 Cal

Fats

Fat, Poly     2.9 g
Fat, Mono     5.4 g
Fat, Sat     3.8 g
Fat, Trans     0 g
Fat, Percent     30 %

Vitamins

Vitamin, K     0.95 mcg     0.79 %
Vitamin, A     370 IU     12 %
Vitamin, B12     0.64 mcg     27 %
Niacin     18 mg     110 %
Riboflavin     0.3 mg     23 %
Vitamin, C     6.1 mg     6.8 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.94 mg     59 %
Vitamin, E     0.47 mg     3.1 %
Panto, Acid     1.4 mg     28 %
Choline     130 mg     23 %
Thiamin     0.28 mg     23 %

Minerals

Calcium     46 mg     4.6 %
Phosphorus     370 mg     53 %
Magnesium     65 mg     15 %
Copper     0.2 mg     22 %
Fluoride     260 mcg     6600 %
Zinc     2.3 mg     21 %
Sodium     790 mg     52 %
Selenium     38 mcg     70 %
Manganese     0.17 mg     2.4 %
Potassium     630 mg     13 %
Iron     2.3 mg     29 %
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