Sweet Corn and Chicken Soup

Gluten Free
Dairy Free
Health score
11%
Sweet Corn and Chicken Soup
80 min.
6
303kcal

Suggestions

Ingredients

  • teaspoon peppercorns whole black
  •  chicken breasts on the bone with skin
  • 42 ounce regular corn creamed-style canned
  •  carrots chopped
  •  chicken bouillon cubes crumbled
  • 0.3 cup cornstarch 
  •  egg whites 
  • tablespoons ginger fresh finely chopped
  • inch hunk ginger fresh
  • servings kosher salt and pepper black freshly ground
  •  leek green washed sliced in half and thoroughly
  •  scallions white green chopped for final garnish finely (reserve some )
  • teaspoon sesame oil 
  • servings soya sauce for serving
  • teaspoon unseasoned rice vinegar 
  • 0.3 cup water cold
  • teaspoon coriander seeds whole

Equipment

  • bowl
  • pot
  • measuring cup
  • cheesecloth
  • kitchen twine

Directions

  1. Special equipment: cheesecloth
  2. Pour 10 cups water into a big stock pot and bring to a boil over high heat. While it's coming to temp, throw in the leek, carrot, and hunk of ginger.
  3. Place the coriander and peppercorns into a small square of cheesecloth. Tie with kitchen string and add to the pot.
  4. Skin the chicken breasts, remove any excess fat, and throw the chicken breasts into the pot. Allow the whole lot to come to a boil, and then turn it down and simmer, covered, until the chicken is cooked and tender, 20 to 30 minutes.
  5. Remove the chicken and allow to cool. Strain the stock and discard the leeks, carrots, ginger, and cheesecloth sachet.
  6. Return the stock to medium heat.
  7. Add the creamed corn, bouillon cubes, chopped ginger, scallions, and sesame oil. Keep the soup at a gentle simmer while you remove the chicken from the bone and shred finely using a fork. (Or you can just slice it really thinly.)
  8. Turn up the heat to high and bring the soup to a boil. In a small bowl or measuring cup, mix the cornstarch with the water until smooth.
  9. Add half to the soup whilst stirring. Allow to boil until it's thickened to the soup consistency of your liking. (If it doesn't thicken, add the remaining slurry.)
  10. Turn the heat back down to medium. In another small bowl, beat the egg whites with a little water. Stir the soup in circles as you add the egg whites in a steady stream; it should form pretty white wisps on the surface of the soup.
  11. Add the shredded chicken and rice vinegar. Cook for 5 minutes, allowing everything to warm through. Taste for seasoning.
  12. Serve with a splash of soy sauce and some of the reserved scallion greens.

Nutrition Facts

Calories303kcal
Protein32.26%
Fat17.66%
Carbs50.08%

Properties

Glycemic Index
44.97
Glycemic Load
1.43
Inflammation Score
-9
Nutrition Score
16.63826078954%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.53mg
Myricetin
0.04mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:303.12kcal
15.16%
Fat:5.9g
9.08%
Saturated Fat:1.05g
6.53%
Carbohydrates:37.65g
12.55%
Net Carbohydrates:36.21g
13.17%
Sugar:1.98g
2.2%
Cholesterol:48.39mg
16.13%
Sodium:1764.71mg
76.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.26g
48.51%
Vitamin B3:10.43mg
52.15%
Vitamin A:2052.66IU
41.05%
Selenium:27.16µg
38.8%
Vitamin B6:0.67mg
33.46%
Phosphorus:284.17mg
28.42%
Vitamin K:26.49µg
25.22%
Manganese:0.45mg
22.3%
Folate:82.09µg
20.52%
Potassium:693.35mg
19.81%
Magnesium:63.24mg
15.81%
Vitamin B5:1.25mg
12.49%
Vitamin B2:0.2mg
11.98%
Vitamin C:8.6mg
10.42%
Iron:1.83mg
10.16%
Copper:0.17mg
8.6%
Zinc:1.2mg
8.01%
Vitamin B1:0.11mg
7.59%
Fiber:1.44g
5.77%
Calcium:40.02mg
4%
Vitamin E:0.43mg
2.89%
Vitamin B12:0.16µg
2.73%