Muscle Chowder

Looking for a quick and easy meal that’s high in protein? This chicken and corn chowder is low in fat and has the perfect mix of  protein and carbs that’s perfect for after a workout, or anytime!


  • Nonstick cooking spray
  • 1 medium onion, peeled and finely chopped
  • 2 cloves garlic, minced (2 tsp.)
  • 1 red bell pepper, seeded and chopped
  • 2 cups fat-free milk
  • 10 oz. cooked chicken breast, cut into chunks
  • 11 oz. canned whole-kernel corn, drained
  • 1 ½ tsp. cornstarch or 1 Tbsp. all-purpose flour
  • 1 tsp. water
  • 2 tsp. fresh cilantro, chopped
  • Pinch cayenne pepper (optional)


  1. Coat a nonstick pot with spray and preheat over medium-high heat.
  2. Add onion, garlic and red pepper and saute 3-5 minutes, until tender.
  3. Add milk, bring to a boil, then reduce heat and add chicken and corn.
  4. In a small dish, mix cornstarch (or flour) with water.
  5. Add cornstarch mixture to pot and simmer for five minutes or until thoroughly heated, stirring frequently.
  6. Sprinkle with cilantro and cayenne pepper.
  7. Makes two servings.

Nutrition facts per serving:
2g fat, 354 calories, 40g protein, 44g carbs, 2g fiber


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