Fructose-Friendly Chicken Corn Chowder (Gluten-Free)

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Servings: 4

Prep Time
5 minutes (you can do most of the prep while the bacon and chicken cook)

Cook Time
50 minutes

Total Time
55 minutes

Ingredients (My Favorite Brands)

• 2 tablespoons garlic-infused olive oil

• 1/2 pound sugar-free bacon

• 1 lb ground chicken

• 1 teaspoon each:

  • Salt

  • Crushed red pepper flakes

  • Parsley

  • Paprika

  • Black pepper

• 1/4 cup gluten-free flour

• 1 cup cream or half and half

• 4 cups low-FODMAP chicken broth

• 1/4 cup buffalo sauce (optional; check ingredients)

• 1 jalapeño, diced

• 3/4 cup fresh corn (you can use more if you tolerate it well; 1/2 a cob is low-FODMAP)

• Roughly 2 cups baby potatoes, cut into bite-sized pieces

• 1/4 cup green onions (green parts only)

• Optional toppings: grated cheddar cheese, additional jalapeño or green onions, etc.

Instructions

• Cut the bacon into bite-sized pieces and cook in a large pot until crispy (mine took about 10 minutes). Remove to a paper towel-lined plate.

• While the bacon and chicken are cooking, chop your vegetables.

• Add the oil, ground chicken, and spices to the pot and cook for 7-8 minutes until browned and cooked through. Sprinkle the gluten-free flour over the chicken and cook for 1 minute, stirring to combine.

• Add the cream, broth, and buffalo sauce. Increase heat to medium-high and bring to a low boil.

• Add the jalapeño, corn, and potatoes. Stir to combine. Reduce heat to medium-low and simmer for 15 minutes or until potatoes are fork-tender.

• Optional, if you prefer a thicker chowder: Remove roughly 1 cup of the soup (mostly potatoes and liquid if possible) and blend it. Add back to the soup. Taste and adjust seasonings if desired.

• Stir half of the bacon back into the soup and add the green onions.

• Divide the chowder into bowls and top with remaining bacon and anything else that sounds good (cheddar cheese, additional jalapeño or green onions, a drizzle of buffalo sauce, etc.).

Fructose Forward

• Add diced bell pepper if you tolerate it.

Fine with Fructose?

• Sauté fresh onion and garlic in the bacon grease before cooking the chicken.

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