Recipe: Hearty Chicken & Corn Chowder

Hearty Chicken & Corn Chowder

For a hearty chowder that’s not thickened with flour, simply puree a portion of the soup in a blender. Blending also gives the soup a creamier texture without added milk or cream. And without the milk or cream, this soup will reheat easily without separating in a microwave if lunch portions are frozen and thawed.

Hearty Chicken & Corn Chowder


  • 1 tablespoon butter
  • 1 medium (110 grams) onion, chopped
  • 2 medium (80 grams) celery stalks, chopped
  • 2 garlic cloves, minced
  • 1 (32-ounce or 910-gram) container reduced-sodium chicken broth
  • 2 Yukon Gold potatoes, diced (about 2 cups)
  • 2 cups (280 grams) fresh or frozen corn kernels
  • 1 tablespoon fresh thyme or 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups (280 grams) rotisserie-cooked chicken breast, shredded
  • 4 sprigs thyme for garnish, if desired


In a large Dutch oven or soup pot, melt butter over medium-high heat. Add onion, celery and garlic; sauté 2–3 minutes, or until tender.

Add broth, potatoes, corn, thyme, salt and pepper. Bring mixture to a boil, reduce heat to medium-low, and cook, stirring occasionally, 10–15 minutes until potatoes are tender.

Stir in chicken; cook 2 minutes until mixture is heated through. Transfer 3 cups to a large blender. Remove stopper, and cover hole with a folded towel; blend until almost smooth. Stir into remaining soup mixture. Ladle soup into serving bowls, and garnish with thyme, if desired.

Nutrition Information

Serves: 4 |  Serving Size: 1 3/4 cups chowder

Per serving: Calories: 308; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 663mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 6g; Protein: 29g

Nutrition Bonus: Potassium: 982mg; Iron: 18%; Vitamin A: 10%; Vitamin C: 49%; Calcium: 7%

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Recipe: Cheesy Low-Carb Cauliflower Bake


Cheesy, creamy and full of flavor, this loaded cauliflower mash is a low-carb alternative to mashed potatoes. Cauliflower is an excellent source of vitamin C and is also high in fiber to help with satiety. Topped with bacon and cheese, this makes a perfect side dish to any meal.

Loaded Cauliflower Bake


  • 1 (1 3/4-pound) cauliflower, cut into florets
  • 2 tablespoons butter
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons 2% milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 cup (4 ounces) shredded Cheddar cheese, divided
  • 4 sliced reduced-sodium bacon, cooked, chopped and divided
  • 2 green onions, chopped and divided


Preheat oven to 350°F.

Cook cauliflower florets in boiling water to cover for 8–10  minutes until tender. Drain well. Return cauliflower to pot. Add butter, and mash to desired texture. Stir in sour cream, milk, salt, pepper and garlic powder. Stir in 1/2 cup cheese, half of the bacon and 1 green onion.

Spoon mixture into a 1 1/2-quart baking dish lightly coated with cooking spray. Bake for 20 minutes or until thoroughly heated. Sprinkle with remaining 1/2 cup cheese and bacon. Bake another 5 minutes. Remove from oven, and sprinkle with remaining green onion.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup

Per serving: Calories: 213; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 489mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 6g; Protein: 12g

Nutrition Bonus: Potassium: 660mg; Iron: 6%; Vitamin A: 13%; Vitamin C: 156%; Calcium: 23% 

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Recipe: 20-Minute Mango Chicken Bowls [Video]

Enjoy the refreshing flavors of summer with Clean Eating’s 20-minute mango chicken. Paired with the bright flavors of mango, bell pepper, mint and lime, this satisfying and deceptively simple chicken dinner packs a protein punch with 29 grams per serving.

20-Minute Mango Chicken


  • 2 teaspoons olive oil
  • 4 (4-ounce) boneless, skinless chicken breasts
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 2 mangos, peeled and diced
  • 1 green bell pepper, chopped
  • 1 cup low-sodium chicken broth (certified gluten-free if necessary)
  • 2 green onions, chopped
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon fresh lime juice
  • 1 teaspoon lime zest
  • 1 teaspoon finely chopped garlic
  • 2 cups cooked brown rice (certified gluten-free if necessary)


In a large skillet, heat oil on medium-high. Season both sides of chicken with salt and pepper. Add chicken to skillet, and cook for 1 to 2 minutes per side, until golden brown.

Add mangos, bell pepper, broth, green onions, mint, lime juice, lime zest and garlic, and bring to a simmer. Reduce heat to medium. Partially cover, and cook for 5 minutes, until chicken is cooked through. Add rice to skillet, and stir to combine. Cook for 1 minute to heat through. Serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast + 1 cup mango-rice mixture

Per serving: Calories: 351; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 65mg; Sodium: 209mg; Carbohydrate: 43g; Dietary Fiber: 2g; Sugar: 12g; Protein: 29g

Nutrition Bonus: Potassium: 527mg; Iron: 12%; Vitamin A: 22%; Vitamin C: 55%; Calcium: 3% 

Clean Eating AcademyClean Eating is not a diet; it’s a lifestyle approach to food. Our magazine features delicious, healthy recipes and weight-loss meal plans that highlight real foods and natural ingredients. Lose weight with the Clean Eating Academy, and follow us on Facebook, Twitter and Pinterest for daily inspiration.

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4 Ways To Stop Overeating

Ways To Stop Overeating

Hello All!!!

Are you guilty of overeating? When you munch on food mindlessly, you are more likely to wreck havoc on your internal hunger cues. Many people don’t even seem to realize that they are consuming more than what their body needs.

Research, on the other hand, says that when you pay complete attention to your plate, you can actually lose weight and lower your chances of developing type 2 diabetes and heart disease.

So all set to get rid of the habit of eating like zombie? Hop on to discover ways to stop overeating.

1) Turn off the television

woman-watching-tv-and eating unhealthy

One simple way of doing away with zombie eating is to turn your television off while having a meal and separating your dining area from your entertainment room. Control your urge to settle on your couch for a dinner with your TV. The dining area ambience should be such that it reminds you that you are going to have your meal. This way you will register each bite.

2) Don’t let conversations while eating distract you

It usually happens that you are happily chatting with friends and having your lunch. You get into an interesting conversation and forget the amount of appetizers you just gulped down. What you should do is put in a speed breaker in your meal. Visualize your meal in half and when you hit that point, just pause for a bit and ask yourself if you are enjoying your food or are almost full. This way you can keep a tab on your consumption.

3) Take meal breaks at your workplace


Do you know that having your meal at your desk is disastrous for your waistline? Just don’t give excuses that you don’t have the time to spare for a lunch hour while you are at work. Remember multitasking is a myth!

If you cannot head to the canteen for lunch, search for a place away from your work desk. Even if that is not possible, turn yourself away from your computer screen and files. Just give complete focus to what you are eating.

4) Keep a check on what you drink while driving

No, I am not talking about alcohol. Because if you do so, you will be caught by the traffic police! Most people have the habit of enjoying their favourite coffee or smoothie while driving. This mindless drinking can happen when you are bored, have a long way to go or are stuck in traffic (this happens almost every day). What people don’t understand is that what you are drinking is loaded with sugar!

If you can’t give up the habit of drinking something while driving just change the choice of your beverages. It is that simple. So, the next time you sit to drive, carry low calorie beverages with you like green tea, unsweetened green juice or unsweetened black coffee.

Overeating can be silenced once and for all if you are determined to do so. The above tips can be of help if you really want to get rid of zombie eating.

Hope you liked this post on how to stop overeating!

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