Lunch

Chicken and Sweetcorn Soup

Name: Chicken and Sweetcorn Soup
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 220 g Chicken breast; 200 g Sweetcorn, tinned and drained; 1 large, about 55 g Egg; 900 ml Chicken stock; 10 g Cornflour; 30 g Spring onion; A thumb, grated Fresh ginger; 1 tbsp, about 15 g Soy sauce; 1 tsp, about 4 g Toasted sesame oil

Shredded chicken and sweetcorn in a ginger broth, thickened with cornflour and finished with an egg trailed through it. 35 g of protein a bowl.

Calories: 338kcal
Protein: 35g
Fat: 10g
Carbs: 27g

Per serving, makes 2. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Soya
Sesame
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.
Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast220 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Sweetcorn, tinned and drained200 g
Drained weight.
Egg1 large, about 55 g
Chicken stock900 ml
Made up from a cube or a pot.
Cornflour10 g
Spring onion30 g
Fresh gingerA thumb, grated
Soy sauce1 tbsp, about 15 g
Toasted sesame oil1 tsp, about 4 g

Method

Poach the chicken in the stock with the ginger at a bare simmer for twelve minutes, until no longer pink in the middle. Lift out and shred.
Add the sweetcorn to the stock, half of it crushed roughly with a fork first, and simmer for five minutes.
Mix the cornflour with two tablespoons of cold water, stir it in and simmer for two minutes until the soup thickens slightly and turns glossy.
Return the chicken with the soy sauce. Beat the egg, pour it in a thin stream while stirring slowly so it sets in ribbons, then take off the heat. Sesame oil and spring onion to serve.

Worth knowing

Crushing half the corn releases its starch and is most of what makes this taste like the takeaway version.
Pour the egg slowly and stir slowly. Stirred fast it disappears into cloudiness; poured all at once it makes one lump.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.