Chicken and sweetcorn chowder

Method
Prep:15min  ›  Cook:25min  ›  Ready in:40min 

1. Remove the green husks and all the ‘silk’ from the corn. Holding each cob upright on a chopping board, cut the kernels from the cob. You should end up with 225–250 g (8–9 oz) loose corn kernels. Set aside.
2. Heat the sunflower oil in a large saucepan, add the onion and fry over a moderate heat until softened, but not browned. Add the potatoes and sweetcorn kernels to the pan and cook for a further 5 minutes, stirring frequently. Pour in the chicken stock and bring to the boil. Reduce the heat and simmer gently for 5 minutes or until the potatoes are just tender.
3. Stir in the milk, three-quarters of the chicken and the chopped tarragon. Season to taste. Cook, stirring, for a further 2–3 minutes.
4. Pour half of the mixture into a food processor and process to a coarse texture, not to a purée. Return to the pan. Add the rest of the chicken and stir to mix. Set the chowder over a low heat to warm through.
5. Meanwhile, grill the rashers of bacon until cooked and starting to brown. Drain the bacon on kitchen paper, then finely chop.
6. Ladle the chowder into bowls, scatter on some bacon and a sprinkling of tarragon leaves, and serve.

Another idea

For a creamy chicken soup with mushrooms, use 100 g (3½ oz) chestnut mushrooms, finely chopped, instead of the sweetcorn and potato. Add 1 tablespoon Madeira after cooking the mushrooms for 5 minutes and allow most of it to evaporate before pouring in the stock. Blend a little of the milk with 1 heaped tbsp of plain flour until smooth, then stir in the remaining milk and add to the pan with the chicken and tarragon. Cook, stirring, until thickened.

Plus points

Milk is an excellent source of protein, calcium and many of the B vitamins. Choose skimmed or semi-skimmed in cooking. * Sweetcorn is a useful source of soluble fibre, which helps to keep blood glucose levels under control. * Bacon provides iron as well as vitamin B1, essential for maintaining a healthy nervous system. Choose small amounts of lean bacon to limit salt content.

Each serving provides

Good source of calcium, vitamin B6, vitamin E. Useful source of copper, folate, iron, niacin, potassium, vitamin B1, vitamin B2, vitamin B12, vitamin C.