- 1 tablespoon olive oil, divided
- 12 chicken thighs (about 4 pounds), skinned
- 3 1/2 cups fat-free, lower-sodium chicken broth, divided
- 1 1/2 cups fresh corn kernels (about 3 ears), divided
- 1/2 cup chopped onion
- 1/2 cup thinly sliced carrot
- 1 1/2 cups water
- 1 1/2 teaspoons chopped fresh oregano
- 1 teaspoon chopped fresh thyme
- 2 1/2 cups finely shredded peeled baking potato
- 2 1/2 cups cubed peeled Yukon gold or red potato
- 1/4 cup chopped fresh cilantro
- 1 tablespoon fresh lime juice
- 1/4 teaspoon salt
- 1/2 teaspoon hot pepper sauce (such as Tabasco)
- 1/4 teaspoon freshly ground black pepper
- 3/4 cup cubed peeled avocado
- 4 1/2 teaspoons capers
- calories 319
- fat 15.4 g
- satfat 3.8 g
- monofat 6.9 g
- polyfat 3.2 g
- protein 30.8 g
- carbohydrate 14 g
- fiber 2.3 g
- cholesterol 102 mg
- iron 1.8 mg
- sodium 535 mg
- calcium 24 mg
How to Make It
Heat a large Dutch oven over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add half of chicken; cook 5 minutes, browning on all sides. Remove chicken from pan. Repeat procedure with remaining half of chicken. Remove from pan; discard drippings.
Place 1 cup broth and 1/2 cup corn in a food processor; process until corn is pureed.
Heat Dutch oven over medium-high heat. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion and carrot; sauté 2 minutes. Stir in pureed corn mixture, remaining 2 1/2 cups broth, remaining 1 cup corn, 1 1/2 cups water, oregano, and thyme; bring to a simmer. Stir in baking potato. Return chicken thighs to pan; cover, reduce heat, and simmer 20 minutes, stirring frequently to keep potato from sticking to pan. Add Yukon gold potato; cover and simmer 25 minutes, stirring frequently. Remove chicken from pan; cool slightly.
Remove chicken from bones, discarding bones. Shred chicken into bite-sized pieces. Return shredded chicken to pan. Stir in cilantro and next 4 ingredients (through black pepper); cook, uncovered, 5 minutes, stirring frequently. Ladle soup into bowls; top with avocado and capers.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.