A lower-calorie way to make Chicken and Corn Soup
Chicken and Corn Soup thickens when one cup of kernels is blended
Poached chicken, sweet corn, egg ribbons and vegetables make a substantial Australian takeaway-style soup near 315 calories a bowl.
Chicken and corn soup does not need a heavy cornflour slurry to feel generous. Blending one measured cup of kernels with hot stock releases natural starch and sweetness, while the remaining corn keeps its pop. Chicken breast is poached below a boil and shredded only after resting, so the bowl stays silky rather than filled with tight, dry fibres.
What changes—and what stays
From often 400–600 calories with more starch, oil or large sides to 315 calories
Blend one-third of the corn with stock for body, poach the chicken gently and add just two teaspoons of cornflour for the whole pot. Fresh ginger and white pepper keep the broth aromatic, blended corn provides sweetness and body, and sesame oil added by drops at the end remains noticeable.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Blend one-third of the corn with stock for body, poach the chicken gently and add just two teaspoons of cornflour for the whole pot | Fresh ginger and white pepper keep the broth aromatic, blended corn provides sweetness and body, and sesame oil added by drops at the end remains noticeable. |
How the flavor stays
Fresh ginger and white pepper keep the broth aromatic, blended corn provides sweetness and body, and sesame oil added by drops at the end remains noticeable.
A cost rule that survives inflation
Frozen corn, eggs and a modest chicken breast make five bowls from familiar staples; the blended kernels remove any need for creamed corn or a packet base.
Ingredients for 5
Measure first; timing is part of how this recipe uses less fat.
- 600 gskinless chicken breast
- 600 gcorn kernels— fresh or frozen
- 1.5 Llow-sodium chicken stock
- 2large eggs
- 180 gcarrot
- 150 gcelery
- 20 gfresh ginger
- 8 gcornflour
- 5 mlsesame oil
- 40 gspring onions
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Poach the chicken below a visible boil
Lower chicken into stock with sliced ginger and hold it at a bare simmer until the centre reaches a safe temperature, then rest it covered.
Look for: The stock should tremble rather than roll, and the rested chicken should shred into moist broad fibres.
Step 2 · follow the visible cue
Blend only enough corn to give body
Blend two hundred grams of corn with two ladles of hot stock until smooth, then return it to the pot with diced carrot and celery.
Look for: The broth should turn softly opaque while plenty of intact kernels remain available for the final texture.
Step 3 · follow the visible cue
Use a small slurry after vegetables soften
Simmer vegetables and remaining corn until tender-crisp. Mix cornflour with cold water and stir it in gradually rather than pouring all at once.
Look for: Broth should lightly veil a spoon but still flow freely; it must not sit like glossy takeaway gel.
Step 4 · follow the visible cue
Draw thin egg ribbons in a quiet broth
Reduce heat, stream beaten eggs through a fork while stirring once in a circle, then add chicken, sesame oil and spring onion.
Look for: Egg should form tender separate ribbons and the reheated chicken should remain juicy rather than stringy.
Calories at the same serving size
150 kcal · 32% lower estimated
The estimate uses the listed ingredients divided into 5 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate up to three days and reheat gently, stirring from the bottom. Freezing changes the egg texture, so freeze the broth before adding egg if planning ahead.
Refrigerate up to three days and reheat gently, stirring from the bottom. Freezing changes the egg texture, so freeze the broth before adding egg if planning ahead.
Frequently asked questions
Can I use leftover roast chicken?
Yes. Make the broth first and add shredded cooked chicken only during the final two minutes so it does not become dry.
Is rice included in 315 calories?
No. This is the soup alone; rice, noodles or toast are separate additions.
- skinless chicken breast600 g
- corn kernels600 g
- low-sodium chicken stock1.5 L
- large eggs2
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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