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Delicious Colombian meal featuring ajiaco soup and chicken with sides. Vibrant and appetizing presentation.
StovetopComplexity

Chicken and Sweet Corn Soup

Chicken and Sweet Corn Soup delivers 24g protein and 195 calories per serving — the lowest-calorie option in our chicken soup lineup. Quick stovetop prep yields 8 servings, making this ideal for refeed days or high-volume eating when you need protein without excess calories.

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Ingredients

8 servings
  • Low Sodium Chicken Broth(1920g)
  • Chicken Breast, Boneless Skinless(720g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Ginger, Fresh Root(10g)
  • Garlic powder(3g)
  • Green Onion (Scallion)
  • Carrots
  • Corn, Sweet, Canned, Drained
  • Corn, Sweet, Creamed, Canned(425g)
  • Cornstarch(60g)
  • Egg, Whole, Large
  • Sesame Oil, Toasted(5g)
  • sea salt and freshly-cracked black pepper

Instructions

  1. 1In a large stockpot, stir together 7 cups stock, chicken, ginger, garlic powder, the white parts of the green onions, carrots, whole kernel corn and creamed corn until combined.  Heat over medium heat until the soup reaches a simmer.  Then reduce heat to medium-low, cover and simmer for about 10 minutes, or until the carrots have softened.
  2. 2In a separate bowl, whisk together the remaining 1 cup stock and cornstarch until combined.  Stir the mixture into the soup and cook for 1 minute, or until the soup has thickened.
  3. 3Using a spoon, begin to swirl the soup slowly in a continuous motion.  Then while you are still swirling the soup, drizzle the eggs into the soup in a steady stream.  The hot broth will instantly cook the eggs, and they will form those beautiful egg ribbons.
  4. 4Add in the toasted sesame oil, and stir to combine.  Then taste the soup, and season with salt and pepper as needed.
  5. 5Serve warm, sprinkled with the remaining green parts of the green onions.
  6. 6In the bowl of an Instant Pot, stir together 7 cups stock, chicken, ginger, garlic powder, the white parts of the green onions, carrots, whole kernel corn and creamed corn until combined.  Place the lid on the Instant Pot and set the valve to “Sealing.”  Then pressure cook on high for 8 minutes, followed by a quick release.
  7. 7In a separate bowl, whisk together the remaining 1 cup stock and cornstarch until combined.  Stir the mixture into the soup and cook for 1 minute, or until the soup has thickened.
  8. 8Using a spoon, begin to swirl the soup slowly in a continuous motion.  Then while you are still swirling the soup, drizzle the eggs into the soup in a steady stream.  The hot broth will instantly cook the eggs, and they will form those beautiful egg ribbons.
  9. 9Add in the toasted sesame oil, and stir to combine.  Then taste the soup, and season with salt and pepper as needed.
  10. 10Serve warm, sprinkled with the remaining green parts of the green onions.

Nutrition — Per Serving

195

calories

24g

protein

3g

fat

Carbohydrates
17g
Saturated fat
0.6g
Sodium
355 mg
Dietary fiber
0.8g

8 servings per batch · ~393g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken and Sweet Corn Soup have per serving?

Each serving delivers 24g of protein at just 195 calories with 3g fat and 17g carbs. This is a very lean option for hitting protein targets in a minimal calorie envelope.

How long does Chicken and Sweet Corn Soup take to prep?

Quick prep on the stovetop yields 8 servings, making this an extremely efficient batch option — you're getting multiple high-protein meals from one cooking session.

Is Chicken and Sweet Corn Soup good for fat loss?

At 195 calories and 24g protein per serving, this recipe is exceptionally calorie-efficient and works well during fat loss phases where volume and satiety matter more than hitting high total calories.

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