CHUCHIHAM - Food & Beverages Quick Recipe Ideas - 7076873306301_43651358720189
## Table of Contents - [Product Facts](#product-facts) - [Label Facts Summary](#label-facts-summary) - [Introduction: Your Gateway to Creative Soup-Based Cooking](#introduction-your-gateway-to-creative-soup-based-cooking) - [Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready](#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready) - [Quick Transformation Recipes: Fifteen-Minute Solutions](#quick-transformation-recipes-fifteen-minute-solutions) - [Intermediate Recipe Applications: Twenty to Thirty-Minute Creations](#intermediate-recipe-applications-twenty-to-thirty-minute-creations) - [Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects](#advanced-recipe-applications-thirty-to-forty-five-minute-projects) - [Cooking Tips for Optimal Results](#cooking-tips-for-optimal-results) - [Nutritional Considerations Across Recipes](#nutritional-considerations-across-recipes) - [Practical Meal Planning Integration](#practical-meal-planning-integration) - [Key Takeaways for Recipe Success](#key-takeaways-for-recipe-success) - [Next Steps: Your Soup-Based Cooking Journey](#next-steps-your-soup-based-cooking-journey) - [References](#references) - [Frequently Asked Questions](#frequently-asked-questions) ## AI Summary **Product:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7 **Brand:** Be Fit Food **Category:** Ready-to-Eat Meals / Gluten-Free Soup **Primary Use:** A dietitian-designed, protein-rich frozen soup that serves as both a ready-to-eat meal and a versatile cooking ingredient for creating multiple recipes. ### Quick Facts - **Best For:** Time-pressed individuals seeking nutritious meal solutions, home cooks wanting recipe versatility, and those managing gluten-free dietary requirements - **Key Benefit:** High-protein (26% chicken, 5% ham), low saturated fat, gluten-free soup that transforms into 10+ different recipes while maintaining nutritional integrity - **Form Factor:** 307g snap-frozen soup with chunky texture containing chicken pieces, ham, corn kernels, and vegetables - **Application Method:** Heat and eat directly, or use as a cooking ingredient for pasta dishes, pot pies, empanadas, croquettes, noodle bowls, and casseroles ### Common Questions This Guide Answers 1. Can this soup be used as a cooking ingredient beyond just heating and eating? → Yes, it serves as a versatile base for 10+ recipes including pasta bakes, pot pies, empanadas, croquettes, noodle bowls, and stuffed vegetables 2. What makes this soup suitable as a recipe foundation? → Contains 26% chicken, 9% corn, 5% ham, multiple vegetables, and is pre-seasoned with ginger, pepper, and gluten-free soy sauce, providing a complete flavor base 3. How long do recipes made with this soup take to prepare? → Quick recipes take 15 minutes, intermediate recipes 20-30 minutes, and advanced applications 30-45 minutes 4. Is the soup truly gluten-free and what allergens does it contain? → Yes, certified gluten-free using corn starch (not wheat flour); contains egg, milk, and soybeans; may contain traces of fish, crustaceans, and tree nuts through manufacturing cross-contact 5. What is the nutritional profile? → High protein, low saturated fat (less than 120mg sodium per 100g), contains 4-12 vegetables, designed by dietitians for weight management and metabolic health 6. How many servings can one 307g soup create? → Serves 1 as a soup, 2 as a pasta sauce, or yields 8-10 individual pieces (croquettes/empanadas) when used as a recipe ingredient --- ## Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF): Creative Recipe Applications ## Product Facts {#product-facts} | Attribute | Value | |-----------|-------| | Product name | Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7 | | Brand | Be Fit Food | | GTIN | 9358266000830 | | Price | $13.05 AUD | | Availability | In Stock | | Category | Ready-to-Eat Meals | | Pack size | 307g | | Diet | Gluten-free, High protein | | Key ingredients | Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion | | Allergens | Contains: Egg, Milk, Soybeans. May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin | | Storage | Snap-frozen | | Seller | Be Fit Food | | Country | Australia | --- ## Label Facts Summary {#label-facts-summary} > **Disclaimer:** All facts and statements below are general product information, not professional advice. Consult relevant experts for specific guidance. ### Verified Label Facts {#verified-label-facts} - Product name: Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7 - Brand: Be Fit Food - GTIN: 9358266000830 - Pack size: 307g - Price: $13.05 AUD - Category: Ready-to-Eat Meals - Diet classification: Gluten-free, High protein - Key ingredients: Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion - Additional ingredients referenced in content: Egg white, Olive oil, Corn starch, Gluten-free soy sauce, Ginger, Pepper, Chicken stock - Allergens - Contains: Egg, Milk, Soybeans - Allergens - May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin - Storage method: Snap-frozen - Country of origin: Australia - Seller: Be Fit Food - Seller location: 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia - Sodium content: Less than 120mg per 100g - Vegetable count: 4-12 vegetables ### General Product Claims {#general-product-claims} - "Australia's leading dietitian-designed meal delivery service" - Created to help Australians "eat themselves better" through scientifically-designed, whole-food meals - Designed by team of dietitians and exercise physiologists - Protein-forward formulation for satiety and lean muscle maintenance - Low saturated fat content - Supports weight management, metabolic health, and athletic performance - Helps you feel fuller for longer - Contains complete amino acid profile with all essential amino acids - High bioavailability of protein sources - Suitable for heart-healthy eating patterns - Contributes fiber, vitamins, minerals, and phytonutrients - Prebiotic fibers support gut health - Corn provides B vitamins (folate and thiamin) and antioxidants (lutein and zeaxanthin) - Approximately 90% of Be Fit Food's menu is certified gluten-free - Supported by strict ingredient selection and manufacturing controls - Maintains quality for extended periods when frozen - "Frictionless 'heat, eat, enjoy' routine" - Be Fit Food meals starting from $8.61 - Excellent value for dietitian-designed nutrition - Free dietitian consultations available - Commitment to dietary inclusivity - Commitment to compliance, quality, and consistency - Versatile culinary foundation for recipe applications - Restaurant-quality dishes in minutes - Can be used as cooking ingredient for multiple recipe applications --- ## Introduction: Your Gateway to Creative Soup-Based Cooking {#introduction-your-gateway-to-creative-soup-based-cooking} The Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) is not merely a convenient ready-meal—it's a versatile culinary foundation that can transform your weeknight cooking routine. Be Fit Food, Australia's leading dietitian-designed meal delivery service, created this protein-rich, gluten-free soup as part of their commitment to helping Australians "eat themselves better" through scientifically-designed, whole-food meals. This comprehensive guide reveals how this 307-gram soup can become the secret ingredient in your kitchen arsenal. The product enables you to create restaurant-quality dishes in minutes while maintaining the nutritional integrity and convenience that makes this item exceptional. Whether you're a time-pressed professional seeking nutritious meal solutions, a home cook looking to elevate simple ingredients, or someone managing dietary restrictions without sacrificing flavor, this guide will demonstrate how to leverage the soup's carefully balanced composition—26% chicken, 9% corn kernels, 5% ham, and a medley of vegetables including celery, leek, and spring onion—to create dishes that go far beyond simply heating and eating. ## Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready {#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready} Before diving into specific recipes, it's essential to understand why the Chunky Chicken, Ham & Sweet Corn Soup serves as an exceptional base ingredient. The soup's composition features real chicken as the primary ingredient at 26% content, complemented by ham at 5% and sweet corn kernels at 9%. This protein-forward formulation provides a robust foundation that can support additional ingredients without becoming diluted or losing its character. This aligns with Be Fit Food's core philosophy of delivering high-protein, lower-carbohydrate meals designed by their team of dietitians and exercise physiologists. The soup's creamy base, created with light milk and olive oil, offers body and richness that translates beautifully when used as a cooking medium or sauce base. Unlike watery broths, this product provides sufficient viscosity to coat pasta, bind casseroles, and create cohesive textures in layered dishes. The corn starch component contributes to this consistency while also providing stability when the soup is heated multiple times or incorporated into recipes requiring extended cooking. The gluten-free soy sauce, ginger, and pepper seasoning profile delivers a subtle umami depth that enhances rather than dominates other ingredients. This balanced seasoning means you're starting with a flavor foundation that complements additional vegetables, grains, proteins, and aromatics without requiring extensive adjustment. The inclusion of aromatic vegetables like leek, onion, and spring onion provides a mirepoix-style flavor base that professional chefs spend considerable time developing from scratch. The 307-gram serving size is strategically designed for single-serve consumption, but this portion size also works perfectly as a recipe component. It's substantial enough to serve as the sauce or liquid base for two generous servings of pasta, the filling for four hand pies, or the foundation for a family-sized casserole when combined with additional ingredients. ## Quick Transformation Recipes: Fifteen-Minute Solutions {#quick-transformation-recipes-fifteen-minute-solutions} ### Creamy Chicken and Corn Pasta Bake {#creamy-chicken-and-corn-pasta-bake} This recipe leverages the soup's natural creaminess and protein content to create a comforting pasta dish without requiring separate sauce preparation. Begin by cooking 200 grams of your preferred pasta shape—penne, rigatoni, or shells work particularly well as they capture the chunky ingredients. While the pasta cooks, heat the frozen Be Fit Food soup in a microwave-safe bowl for approximately three minutes, stirring halfway through to ensure even heating. Drain the pasta when it reaches al dente texture, reserving one-quarter cup of the starchy pasta water. Combine the hot pasta with the heated soup, adding the reserved pasta water to achieve your desired consistency. The pasta water's starch content helps the soup cling to the pasta while extending the sauce volume. Transfer this mixture to a baking dish, top with 50 grams of grated cheese (cheddar, gruyère, or parmesan all complement the soup's flavor profile), and finish with 30 grams of panko breadcrumbs for textural contrast. Bake at 200°C (392°F) for twelve minutes until the cheese melts and the breadcrumbs achieve a golden-brown color. This recipe serves two people generously and delivers approximately 450 calories per serving with the soup contributing high-quality protein from both the chicken and ham components. The egg white content in the original soup also contributes to the protein density, making this a satisfying meal that helps you feel fuller for longer. The beauty of this preparation lies in how the soup's existing seasoning—ginger, pepper, and gluten-free soy sauce—eliminates the need for additional flavor building. The chicken stock base provides savory depth without requiring bouillon cubes or additional salt, while the olive oil content ensures the pasta doesn't dry out during baking. ### Savory Breakfast Hash Bowl {#savory-breakfast-hash-bowl} Transform the soup into an unexpected breakfast solution that delivers substantial protein to start your day. Heat the soup until it reaches a gentle simmer, then create four wells in the surface using the back of a spoon. Crack fresh eggs into these wells, cover the pan, and allow the eggs to poach directly in the soup for approximately four to five minutes until the whites set but the yolks remain runny. Meanwhile, prepare 150 grams of diced potatoes (pre-cooked for speed) in a separate pan with a small amount of oil until they achieve crispy edges. Serve the soup-poached eggs over the crispy potatoes, allowing the runny yolk to combine with the creamy soup base. The soup's existing egg white content complements the fresh eggs, creating a protein-rich breakfast delivering approximately 35 grams of protein per serving. This preparation method showcases the soup's versatility beyond traditional meal times. The corn kernels provide a pleasant sweetness that works surprisingly well in breakfast contexts, while the ham content offers the savory, slightly salty element usually provided by bacon or breakfast sausage. The ginger in the original soup adds a subtle warmth that awakens the palate without overwhelming morning taste preferences. For those monitoring dairy intake, note that the soup contains light milk, contributing to the allergen profile (contains milk, egg, soybeans). However, this dairy content is moderate, making it suitable for many individuals who tolerate smaller dairy portions better than cream-heavy breakfast dishes. ## Intermediate Recipe Applications: Twenty to Thirty-Minute Creations {#intermediate-recipe-applications-twenty-to-thirty-minute-creations} ### Chicken and Corn Pot Pie with Puff Pastry {#chicken-and-corn-pot-pie-with-puff-pastry} This recipe elevates the soup into an impressive dish suitable for entertaining while requiring minimal technical skill. The soup serves as the complete filling base, eliminating the traditional pot pie requirement of making a roux-based sauce from scratch. Begin by heating the Be Fit Food soup until fully thawed and warm, then transfer it to a pie dish or individual ramekins. Add 100 grams of frozen mixed vegetables (peas, carrots, and green beans work excellently) directly to the warm soup—no need to pre-cook them as they'll steam under the pastry. The soup's existing vegetable content (celery, leek, onion) already provides flavor complexity, so the additional vegetables primarily contribute textural variety and nutritional density. This aligns with Be Fit Food's commitment to including 4-12 vegetables in each meal. Drape a sheet of store-bought puff pastry over the filled dish, trimming excess and crimping the edges to seal. Brush the pastry surface with beaten egg (or milk for a less glossy finish) and cut several small vents to allow steam escape. Bake at 200°C (392°F) for twenty-two to twenty-five minutes until the pastry achieves a deep golden color and flaky texture. The result is a pot pie with exceptional filling consistency—neither too thick nor too runny—thanks to the corn starch in the original soup formulation. The chicken stock base provides the savory depth expected in traditional pot pies, while the ham adds a subtle smoky note that distinguishes this version from standard chicken pot pies. Each serving delivers the soup's complete nutritional profile plus the additions, creating a balanced meal with protein, vegetables, and carbohydrates. This recipe particularly benefits from the soup's gluten-free formulation. While the puff pastry contains gluten, individuals can substitute gluten-free puff pastry sheets and maintain a completely gluten-free dish, as the soup's thickening comes from corn starch rather than wheat flour. This makes the recipe adaptable for mixed-dietary households where some members require gluten-free options—approximately 90% of Be Fit Food's menu is certified gluten-free, reflecting their commitment to dietary inclusivity. ### Asian-Inspired Noodle Soup Bowl {#asian-inspired-noodle-soup-bowl} The soup's gluten-free soy sauce and ginger components make it naturally suited to Asian-flavor profiles. This recipe amplifies those existing notes to create a restaurant-style noodle soup in under twenty minutes. Begin by preparing 150 grams of rice noodles, vermicelli, or gluten-free ramen according to package directions. While the noodles cook, heat the soup in a pot with an additional 200 milliliters of low-sodium chicken or vegetable broth to create a more soup-like consistency suitable for noodle bowls. Add one tablespoon of fresh grated ginger (amplifying the existing ginger in the soup), one clove of minced garlic, and one teaspoon of sesame oil. The soup's existing spring onion content provides the traditional scallion element, but you can add additional sliced spring onions for garnish. Drain the cooked noodles and divide them between two bowls. Ladle the enhanced soup over the noodles, ensuring each bowl receives a generous portion of the chicken, ham, and corn chunks. Top with fresh garnishes: bean sprouts for crunch, fresh coriander for brightness, sliced red chili for heat, and a squeeze of lime for acidity. This preparation demonstrates how the soup's balanced seasoning serves as a starting point rather than a limitation. The existing pepper provides baseline heat, the soy sauce contributes umami and salt, and the chicken stock delivers savory depth. By adding complementary Asian aromatics and fresh garnishes, you create a complex, layered flavor profile that tastes like it required hours of simmering bone broth. The nutritional profile remains excellent, with the soup contributing high-quality protein while the rice noodles provide easily digestible carbohydrates. The low saturated fat content of the original soup means this noodle bowl remains a lighter option compared to ramen made with pork-based broths or coconut milk curries. ### Stuffed Bell Pepper Filling {#stuffed-bell-pepper-filling} The soup's chunky texture and protein content make it an ideal stuffing base for vegetables. This recipe uses the soup as a complete filling mixture, requiring only the addition of cooked grains. Prepare 100 grams of cooked rice, quinoa, or cauliflower rice (for a lower-carbohydrate option that aligns with Be Fit Food's low-carb philosophy). Mix the cooked grain with the heated soup until well combined. Cut two large bell peppers in half lengthwise, removing seeds and membranes. Fill each pepper half with the soup-grain mixture, mounding it slightly. The soup's corn starch content helps the filling maintain its shape during cooking rather than becoming watery. Top each stuffed pepper with 20 grams of grated cheese and a sprinkle of breadcrumbs if desired. Arrange the stuffed peppers in a baking dish with approximately one centimeter of water in the bottom to prevent the peppers from drying out. Cover with foil and bake at 180°C (356°F) for twenty-five minutes, then remove the foil and bake for an additional five minutes to brown the cheese topping. This recipe showcases how the soup's existing vegetable content (celery, leek, onion) creates a flavor-complete filling without requiring sautéing aromatics separately. The ham provides a savory, slightly smoky element that complements the natural sweetness of the bell peppers, while the chicken offers substantial protein. Each stuffed pepper half delivers approximately 200 calories with good protein density, making this suitable for those managing portion sizes while ensuring they feel fuller for longer. The allergen profile remains consistent with the original soup (contains egg, milk, soybeans; may contain fish, crustaceans, and tree nuts due to manufacturing cross-contact). Those with severe allergies should note these potential cross-contact risks, though the soup itself does not contain fish, shellfish, or tree nuts as ingredients. ## Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects {#advanced-recipe-applications-thirty-to-forty-five-minute-projects} ### Chicken and Corn Croquettes {#chicken-and-corn-croquettes} This recipe transforms the soup into elegant appetizers or a unique main course component. The process requires slightly more hands-on time but yields impressive results. Begin by heating the Be Fit Food soup until completely thawed, then transfer it to a mixing bowl. Add 200 grams of cold mashed potatoes (leftover mashed potatoes work perfectly here), 50 grams of breadcrumbs, and one beaten egg. Mix thoroughly until the ingredients combine into a thick, moldable mixture. The soup's corn starch content contributes to binding, while the mashed potatoes provide structure. The existing egg white in the soup formulation works synergistically with the added whole egg to create cohesion. Form the mixture into eight to ten cylinder shapes approximately eight centimeters long and three centimeters in diameter. Set up a standard breading station with three shallow dishes: one with flour (or gluten-free flour blend to maintain the soup's gluten-free status), one with beaten egg, and one with panko breadcrumbs. Coat each croquette first in flour, then egg, then breadcrumbs, ensuring complete coverage. Refrigerate the breaded croquettes for fifteen minutes to help the coating adhere. Heat approximately three centimeters of neutral oil (vegetable, canola, or sunflower oil) in a deep pan to 180°C (356°F). Fry the croquettes in batches, turning occasionally, until they achieve a deep golden-brown color on all sides—approximately four to five minutes per batch. Drain on paper towels and serve immediately while the exterior remains crispy and the interior stays creamy. These croquettes demonstrate the soup's versatility as a binding and flavoring agent. The chunks of chicken, ham, and corn remain intact throughout the cooking process, creating pleasant textural surprises when bitten. The creamy soup base, enriched with light milk and olive oil, ensures the interior stays moist and rich rather than dry and mealy. Serve these croquettes with a simple dipping sauce—sour cream with fresh herbs, sweet chili sauce, or a mustard-based aioli all complement the savory filling. Each croquette delivers approximately 120 calories with a favorable protein-to-calorie ratio thanks to the soup's high protein content and low saturated fat formulation. ### Savory Bread Pudding {#savory-bread-pudding} This sophisticated recipe reimagines the soup as a custard base for a savory bread pudding, creating a dish suitable for brunch entertaining or an impressive side dish. Cube 300 grams of day-old bread (sourdough, ciabatta, or gluten-free bread to maintain the soup's gluten-free status) into two-centimeter pieces. Arrange the bread cubes in a greased baking dish. Heat the soup until fully liquid, then whisk it together with two whole eggs and 100 milliliters of additional milk. This creates a custard mixture with excellent binding properties. The soup's existing egg white content enhances the custard's structure, while the light milk blends seamlessly with the added dairy. Pour this mixture evenly over the bread cubes, pressing down gently to ensure all bread pieces absorb the liquid. Let the mixture rest for fifteen minutes, allowing the bread to fully absorb the custard. During this rest, the chunks of chicken, ham, and corn distribute throughout the bread, creating flavor pockets. Add 50 grams of grated cheese (gruyère or sharp cheddar work particularly well) scattered over the top, along with a final sprinkle of black pepper and fresh thyme if available. Bake at 175°C (347°F) for thirty-five to forty minutes until the top achieves a golden-brown color and the center sets completely—a knife inserted in the center should come out clean. The finished bread pudding should feature a crispy, almost soufflé-like top with a creamy, custard-rich interior. This recipe showcases the soup's complexity as an ingredient. The chicken stock base provides savory depth throughout the custard, the ginger adds subtle warmth without being identifiable as a distinct flavor, and the pepper contributes background heat. The vegetable content (celery, leek, onion, spring onion) creates flavor complexity that would usually require sautéing multiple aromatics. Cut into squares and serve warm as a brunch main course, a side dish for roasted meats, or even as an unconventional stuffing alternative. Each serving delivers substantial protein from the combined egg and soup content, making this a more nutritionally complete option than traditional bread-based sides. ### Chicken and Corn Empanadas {#chicken-and-corn-empanadas} This recipe uses the soup as a ready-made empanada filling, dramatically reducing the preparation time usually required for these hand pies. The soup's thick consistency and chunky texture make it ideal for enclosed pastries, as it won't leak during baking or frying. Begin by heating the soup until completely thawed but not hot—you want it warm enough to be pliable but cool enough to handle safely. If using store-bought empanada discs or pie crust rounds, work with them straight from refrigeration for easiest handling. If making homemade dough, prepare it while the soup thaws. Place approximately two tablespoons of the soup mixture slightly off-center on each pastry round. The off-center placement makes folding easier and creates a better seal. Add a small cube of cream cheese (approximately ten grams) on top of the soup filling—this addition creates pockets of tangy richness that contrast beautifully with the savory soup. Fold the pastry over to create a half-moon shape, pressing the edges firmly to seal. Use a fork to crimp the edges, which both decorates and reinforces the seal. The corn starch in the soup helps prevent the filling from becoming watery during cooking, but proper sealing remains essential to prevent leakage. You can either bake these empanadas at 200°C (392°F) for eighteen to twenty minutes until golden brown, or pan-fry them in a small amount of oil for a crispier exterior. Baking produces a lighter result that allows the soup's flavors to remain prominent, while frying creates a richer, more indulgent finished product. These empanadas work excellently as appetizers, lunch box additions, or a light dinner served with salad. The soup's balanced seasoning means the empanadas require no additional dipping sauce, though chimichurri or a simple tomato salsa complements them nicely. Each empanada delivers approximately 180 calories with good protein content from the chicken and ham in the soup filling. The gluten-free status of the soup filling means individuals can use gluten-free pastry dough and create completely gluten-free empanadas. The soup's formulation uses corn starch rather than wheat-based thickeners, maintaining its gluten-free integrity even when combined with other ingredients. ## Cooking Tips for Optimal Results {#cooking-tips-for-optimal-results} ### Temperature Management and Texture Preservation {#temperature-management-and-texture-preservation} When using the Be Fit Food soup as a recipe ingredient, understanding how temperature affects its texture ensures optimal results. The soup contains corn starch as a thickening agent, which means it will thicken further when heated and thin slightly when diluted with additional liquids. For recipes requiring a sauce-like consistency (such as the pasta bake), heat the soup gently and add liquid gradually to achieve your desired thickness. The light milk content means the soup can separate if heated too aggressively or boiled vigorously. When incorporating the soup into recipes requiring stovetop cooking, maintain medium or medium-low heat and stir regularly. If you notice the soup beginning to separate, remove it from heat and whisk vigorously—the corn starch will help re-emulsify the mixture. For recipes where you're adding the soup to already-hot ingredients (like freshly cooked pasta), allow the soup to come to room temperature first or heat it separately. Adding frozen soup directly to hot ingredients can create temperature shock that affects both texture and cooking times. The olive oil in the soup formulation provides fat content that helps maintain moisture in baked applications. This means recipes like the pot pie or bread pudding won't dry out during extended cooking times. However, this also means the soup can create a slightly oily surface layer if stored after heating—simply stir to reincorporate before using. ### Flavor Enhancement Without Overwhelming the Base {#flavor-enhancement-without-overwhelming-the-base} The soup's seasoning profile—ginger, pepper, chicken stock, and gluten-free soy sauce—provides a savory foundation that supports additional flavoring without requiring complete seasoning from scratch. When developing your own recipes using this soup, consider it pre-seasoned and adjust accordingly. The ginger content adds subtle warmth and complexity, making the soup particularly compatible with Asian-inspired additions (sesame oil, rice vinegar, fresh coriander) and warming spices (cumin, paprika, turmeric). The pepper provides baseline heat, so additional black pepper may be unnecessary unless you prefer pronounced spiciness. The chicken stock base means the soup already contains sodium, though Be Fit Food's formulation maintains low sodium levels at less than 120mg per 100g. When adding ingredients like cheese, cured meats, or salty condiments, taste before adding additional salt. The ham content at 5% contributes some saltiness, and the gluten-free soy sauce adds umami with moderate sodium. Fresh herbs complement the soup beautifully without competing with its existing flavors. Parsley, thyme, and chives all enhance the soup's savory character, while coriander and basil create interesting flavor bridges when combining the soup with Mediterranean or Asian ingredients. Add woody herbs (rosemary, thyme, sage) early in cooking to allow their flavors to infuse, while adding delicate herbs (parsley, coriander, chives) just before serving to preserve their brightness. Acidic ingredients—lemon juice, lime juice, vinegar, or tomatoes—provide excellent balance to the soup's creamy richness. A squeeze of citrus added just before serving brightens the flavors and cuts through the light milk content, creating a more complex taste profile. ### Portion Scaling and Yield Optimization {#portion-scaling-and-yield-optimization} The 307-gram serving size provides a strategic amount for recipe development. When doubling recipes, using two individual soup servings ensures consistent results, as the ingredient ratios remain balanced. For larger gatherings, calculate based on multiples of the single serving rather than estimating proportions. When using the soup as a sauce or cooking liquid, the 307-gram portion usually serves two people when combined with pasta, grains, or vegetables. For heartier appetites or when serving as a main course without substantial additions, plan on one soup serving per person. In recipes where the soup serves as a binding agent (croquettes, stuffed vegetables, empanadas), the 307-gram portion yields approximately eight to ten individual pieces, suitable for serving four people as an appetizer or two people as a main course with sides. The soup's high protein content means it contributes meaningfully to daily protein requirements when used as a recipe base. When planning meals, account for the soup's protein contribution to ensure balanced nutrition across the day—this aligns with Be Fit Food's emphasis on protein-prioritized meals to support satiety and lean muscle maintenance. ### Storage Considerations for Prepared Recipes {#storage-considerations-for-prepared-recipes} Once you incorporate the soup into recipes, storage requirements change from the original frozen product. Most cooked dishes using the soup as an ingredient should be refrigerated and consumed within three days. The soup's dairy content (light milk) and protein components (chicken, ham, egg white) make it perishable once heated. Baked dishes like the pasta bake, pot pie, or bread pudding can be refrigerated in airtight containers and reheated in the oven at 160°C (320°F) until warmed through. Add a tablespoon of water or milk before reheating to prevent drying, as the corn starch will absorb moisture during storage. Fried items like croquettes and empanadas lose their crispy exterior when refrigerated but can be successfully reheated in an oven or air fryer. Avoid microwave reheating for breaded items, as it creates sogginess. Reheat at 180°C (356°F) for eight to ten minutes until the exterior crisps and the interior warms completely. The soup-based noodle bowl is best consumed immediately, as the noodles continue absorbing liquid during storage and become mushy. If you must prepare this ahead, store the enhanced soup separately from the cooked noodles and combine just before serving. For meal prep purposes, consider preparing components separately. For example, make the soup-grain mixture for stuffed peppers and store it separately from the raw peppers, assembling and baking just before serving. This approach maintains optimal texture while still saving preparation time—perfectly aligned with Be Fit Food's snap-frozen delivery system designed for compliance, quality, and consistency. ### Allergen Management in Recipe Development {#allergen-management-in-recipe-development} The soup contains egg, milk, and soybeans, with potential cross-contact with fish, crustaceans, and tree nuts during manufacturing. When developing recipes, these allergens remain present in the final dish and may be amplified by additional ingredients. For individuals managing egg allergies, note that many recipes in this guide add additional eggs (empanadas, bread pudding, croquettes), increasing the egg content beyond the soup's egg white component. The soup itself contains egg white as an ingredient, making it unsuitable for egg-free diets. The milk content comes from light milk, contributing to the creamy texture. Recipes adding cheese or additional dairy (pasta bake, pot pie) increase the overall dairy load. However, the soup's light milk formulation means it contains less dairy than cream-based soups, potentially making it more tolerable for individuals with mild lactose sensitivity. The soybean content comes from gluten-free soy sauce. For individuals with soy allergies, this soup is not suitable. However, the soy sauce is used as a seasoning rather than a primary ingredient, so the soy content is relatively modest compared to tofu-based or heavily soy-sauced dishes. Cross-contact warnings indicate the soup may contain traces of fish, crustaceans, and tree nuts due to shared manufacturing equipment. Individuals with severe allergies to these items should consult with Be Fit Food directly about their manufacturing processes and cleaning protocols before consuming. ## Nutritional Considerations Across Recipes {#nutritional-considerations-across-recipes} ### Protein Optimization {#protein-optimization} The soup's high protein content makes it valuable for recipes targeting protein adequacy. When combined with additional protein sources—eggs in the breakfast hash, cheese in the pasta bake—you create meals delivering substantial protein for muscle maintenance, satiety, and metabolic function. This protein-forward approach aligns with Be Fit Food's core nutritional philosophy of prioritizing protein at every meal to support lean muscle mass and metabolic health. For individuals following higher-protein eating patterns for weight management, athletic performance, or medical reasons, using this soup as a recipe base provides a convenient protein foundation. The combination of chicken (26% of the soup), ham (5%), and egg white creates a complete amino acid profile with all essential amino acids. The protein sources in the soup are animal-based, making them highly bioavailable—the body can efficiently digest and utilize these proteins. This is particularly relevant for older adults or individuals recovering from illness, where protein needs increase but appetite may decrease. ### Managing Saturated Fat {#managing-saturated-fat} The soup's low saturated fat content makes it suitable for heart-healthy eating patterns. The olive oil used in the formulation provides primarily monounsaturated fats, which support cardiovascular health. The light milk contains less fat than whole milk or cream, reducing the overall saturated fat load. When developing recipes, be mindful of added fats from cheese, additional oils, or pastry. The soup itself provides a low-saturated-fat base, but recipes like the empanadas or croquettes (which require frying) or the pasta bake (with added cheese) increase the total fat content. Balance higher-fat preparations with lighter accompaniments—serve the pasta bake with a simple green salad rather than garlic bread, for example. The ham content contributes some saturated fat, though at only 5% of the soup's composition, this remains modest. The chicken, as the primary protein at 26%, is likely breast meat based on the soup's low saturated fat claim, as chicken breast contains minimal saturated fat compared to dark meat. ### Vegetable Contribution {#vegetable-contribution} The soup contains 4-12 different vegetables, including celery, corn kernels (9%), leek, onion, and spring onion. This vegetable diversity contributes fiber, vitamins, minerals, and phytonutrients to any recipe using the soup as a base—reflecting Be Fit Food's commitment to vegetable density in every meal. When using the soup in recipes, you're starting with a vegetable foundation rather than building one from scratch. The celery provides beneficial plant compounds and fiber, the leeks contribute prebiotic fibers that support gut health, and the onion family vegetables (onion, leek, spring onion) offer sulfur compounds with potential health benefits. The corn kernels at 9% content provide both sweet flavor and nutritional value. Corn contributes fiber, B vitamins (particularly folate and thiamin), and antioxidants including lutein and zeaxanthin. The whole kernel form preserves these nutrients better than processed corn products. For recipes where you're adding additional vegetables (the pot pie with mixed vegetables, the noodle bowl with bean sprouts), you're building on an already vegetable-rich foundation. This makes it easier to achieve the recommended five servings of vegetables daily without feeling like you're eating plain vegetables. ### Gluten-Free Integrity {#gluten-free-integrity} The soup's gluten-free formulation uses corn starch as a thickener rather than wheat flour-based roux, maintaining gluten-free status naturally. The gluten-free soy sauce ensures the seasoning doesn't introduce gluten, making the soup suitable for celiac disease, non-celiac gluten sensitivity, or personal gluten-avoidance preferences. When developing recipes, maintaining gluten-free status requires attention to added ingredients. Recipes using regular pasta, wheat-based breadcrumbs, or conventional puff pastry introduce gluten. However, all these items offer widely available gluten-free alternatives that work equally well in the recipes provided. For strict gluten-free requirements (celiac disease), be aware of the cross-contact warning. While the soup itself contains no gluten ingredients, it may contact gluten during manufacturing. Individuals with celiac disease should evaluate their personal tolerance for potential cross-contact and consult with Be Fit Food about their manufacturing protocols. Approximately 90% of Be Fit Food's menu is certified gluten-free, supported by strict ingredient selection and manufacturing controls. The gluten-free status makes this soup particularly valuable for mixed-dietary households. You can prepare the soup-based recipes with gluten-free accompaniments and serve the entire family the same meal, or easily modify by using regular pasta/bread for some portions and gluten-free versions for others. ## Practical Meal Planning Integration {#practical-meal-planning-integration} ### Weeknight Dinner Solutions {#weeknight-dinner-solutions} The quick transformation recipes (pasta bake, noodle bowl, stuffed peppers) fit seamlessly into weeknight dinner rotations. Keep several Be Fit Food soup servings in the freezer and you gain the foundation for multiple distinct meals without repetitive eating. Plan a weekly rotation using the soup in different applications: Monday's pasta bake tastes completely different from Wednesday's Asian noodle bowl or Friday's stuffed peppers, despite using the same base ingredient. This variety prevents meal fatigue while minimizing shopping lists and ingredient waste. The soup's snap-frozen format means it maintains quality for extended periods, allowing you to stock up during sales or promotions. Unlike fresh ingredients with limited shelf life, you can keep multiple servings on hand without waste concerns—this is precisely why Be Fit Food designed their meals to be snap-frozen and stored in your freezer for a frictionless "heat, eat, enjoy" routine. ### Batch Cooking and Meal Prep {#batch-cooking-and-meal-prep} Several recipes in this guide work excellently for batch cooking. The croquettes can be formed, breaded, and frozen before frying, creating a ready-to-cook appetizer or snack. The empanadas similarly freeze well before baking, allowing you to prepare a large batch and bake only what you need. The stuffed pepper filling can be prepared in advance and refrigerated for up to two days before stuffing and baking the peppers. This splits the work across multiple days—prepare the filling on a less busy day, then simply stuff and bake when needed. For individuals meal prepping for the week, consider preparing two different soup-based recipes simultaneously. While the pasta bake cooks in the oven, you can assemble empanadas or form croquettes, maximizing your cooking session efficiency. ### Budget-Conscious Cooking {#budget-conscious-cooking} Using the soup as a recipe foundation provides budget advantages by reducing the number of individual ingredients required. Instead of purchasing chicken, ham, multiple vegetables, stock, and seasonings separately, the soup provides all these components in a single product. The soup's protein content means you don't need to add expensive protein sources to create satisfying meals. Recipes like the pasta bake or stuffed peppers deliver substantial protein without requiring additional meat purchases. Extending the soup with budget-friendly ingredients—pasta, rice, potatoes, bread—creates multiple servings from a single soup portion. The pasta bake recipe, for example, transforms one 307-gram soup serving into two generous portions by adding inexpensive pasta and basic pantry staples. With Be Fit Food meals starting from $8.61, this represents excellent value for dietitian-designed nutrition. Seasonal vegetables can be incorporated into soup-based recipes to take advantage of lower prices and peak flavor. The pot pie works beautifully with whatever frozen or fresh vegetables are on sale, while the noodle bowl can showcase seasonal produce as garnishes. ## Key Takeaways for Recipe Success {#key-takeaways-for-recipe-success} The Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) transcends its ready-meal origins to function as a versatile cooking ingredient. Its carefully balanced composition—26% chicken, 5% ham, 9% corn kernels, plus celery, leek, onion, spring onion, and seasonings—provides a complete flavor foundation that would usually require extensive preparation. The soup's technical formulation supports recipe development: corn starch provides stable thickening, light milk creates creamy body without excessive fat, olive oil contributes moisture and healthy fats, and the gluten-free soy sauce adds umami depth. These components work synergistically whether you're creating quick fifteen-minute meals or more involved forty-five-minute projects. Understanding the soup's allergen profile—contains egg, milk, and soybeans; may contain fish, crustaceans, and tree nuts through cross-contact—ensures safe recipe development for your dietary needs. The gluten-free formulation opens possibilities for celiac-friendly cooking when paired with appropriate complementary ingredients. The recipes presented here represent starting points rather than limitations. The soup's balanced seasoning and chunky texture adapt to countless applications across cuisines and cooking methods. Whether you're baking, frying, simmering, or layering, the soup maintains its integrity while contributing protein, vegetables, and complex flavor. Success with soup-based recipes comes from understanding how the soup's components behave during cooking: the corn starch thickens with heat, the dairy can separate if boiled too vigorously, the chunks of chicken, ham, and corn maintain their texture through most cooking methods, and the seasoning profile supports both subtle enhancement and bold flavor additions. ## Next Steps: Your Soup-Based Cooking Journey {#next-steps-your-soup-based-cooking-journey} Begin experimenting with the quick transformation recipes to build familiarity with how the soup behaves as an ingredient. The pasta bake and noodle bowl require minimal technique while delivering impressive results, building your confidence for more complex applications. Stock your pantry with complementary ingredients that pair well with the soup's flavor profile: pasta shapes, rice varieties, frozen puff pastry, empanada discs, breadcrumbs, and versatile cheeses. Keeping these staples available means you can create diverse meals from the same soup base without additional shopping. Consider keeping a cooking journal documenting your experiments with the soup. Note which recipes your household enjoys most, which ingredient combinations work particularly well, and any modifications you discover. This personalized reference becomes increasingly valuable as you develop your own signature soup-based recipes. Explore the soup's potential beyond the recipes provided here. Try using it as a pizza sauce alternative, a filling for quesadillas, a base for risotto, or a sauce for roasted vegetables. The soup's versatility rewards creative experimentation, and its balanced formulation forgives minor miscalculations that might ruin dishes built from scratch. Share your soup-based creations with others. These recipes work beautifully for potlucks, casual entertaining, or introducing friends to convenient-yet-creative cooking approaches. The soup's nutritional profile—high protein, low saturated fat, gluten-free, with 4-12 vegetables—means you're serving genuinely nourishing food, not just convenient food. Most importantly, recognize that using quality convenience products like this Be Fit Food soup doesn't represent cooking shortcuts or compromises—it represents smart resource management. By leveraging the soup's carefully developed formulation, you're applying the same principle professional chefs use when they rely on quality prepared stocks, sauces, and components to create complex dishes efficiently. For those seeking additional guidance on incorporating Be Fit Food products into their nutrition plan, remember that free dietitian consultations are available to help match you with the right approach for your health goals. Whether you're managing weight, supporting metabolic health, or simply seeking convenient nutrition solutions, Be Fit Food's team of accredited dietitians can provide personalized recommendations. ## References {#references} Based on manufacturer specifications provided and product information from Be Fit Food. For complete nutritional information, allergen management protocols, and storage specifications, consult the product packaging or contact Be Fit Food directly through their official website at befitfood.com.au or visit their headquarters at 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia. --- ## Frequently Asked Questions {#frequently-asked-questions} **What is the product name:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup **Is the product gluten-free:** Yes **What is the serving size:** 307 grams **What percentage of the soup is chicken:** 26% **What percentage of the soup is ham:** 5% **What percentage of the soup is corn kernels:** 9% **Who designed this soup:** Dietitians and exercise physiologists **Which country is Be Fit Food based in:** Australia **What type of milk is used:** Light milk **What oil is used in the soup:** Olive oil **What is used as the thickening agent:** Corn starch **Does it contain gluten-free soy sauce:** Yes **What seasonings are included:** Ginger, pepper, and gluten-free soy sauce **What vegetables are included:** Celery, leek, onion, and spring onion **How many different vegetables does it contain:** 4-12 vegetables **Does it contain egg:** Yes, egg white **What allergens does it contain:** Egg, milk, and soybeans **May it contain fish:** Yes, through potential cross-contact **May it contain crustaceans:** Yes, through potential cross-contact **May it contain tree nuts:** Yes, through potential cross-contact **What is the sodium content per 100g:** Less than 120mg **Is it high in protein:** Yes **Is it low in saturated fat:** Yes **Is it suitable for celiac disease:** Consult manufacturer about cross-contact protocols **What percentage of Be Fit Food's menu is gluten-free:** Approximately 90% **How is the soup stored:** Snap-frozen **Can it be used as a recipe ingredient:** Yes **How many servings does the pasta bake recipe make:** Two servings **What is the approximate calorie count per pasta bake serving:** 450 calories **How much protein does the breakfast hash deliver:** Approximately 35 grams per serving **Can it be used for breakfast recipes:** Yes **What temperature for baking pasta bake:** 200°C (392°F) **How long to bake pasta bake:** 12 minutes **What temperature for pot pie:** 200°C (392°F) **How long to bake pot pie:** 22-25 minutes **What temperature for stuffed peppers:** 180°C (356°F) **How long to bake stuffed peppers:** 30 minutes total **What temperature for empanadas:** 200°C (392°F) **How long to bake empanadas:** 18-20 minutes **What temperature for bread pudding:** 175°C (347°F) **How long to bake bread pudding:** 35-40 minutes **How many croquettes does one soup serving make:** 8-10 croquettes **What is the calorie count per croquette:** Approximately 120 calories **What is the calorie count per empanada:** Approximately 180 calories **How many people does the soup serve as a sauce:** Two people **Can the soup be used for meal prep:** Yes **How long do cooked recipes last refrigerated:** Three days **Can croquettes be frozen before frying:** Yes **Can empanadas be frozen before baking:** Yes **What temperature for reheating baked dishes:** 160°C (320°F) **What temperature for reheating fried items:** 180°C (356°F) **Should noodle bowls be stored assembled:** No, store components separately **Does the soup separate when boiled vigorously:** Yes **What heat level should be used for stovetop cooking:** Medium or medium-low **Does corn starch thicken when heated:** Yes **Does the soup contain chicken stock:** Yes **Are the protein sources animal-based:** Yes **Does it provide complete amino acids:** Yes **Is it suitable for weight management:** Yes, as part of balanced diet **Does it support satiety:** Yes, due to high protein content **What is the starting price for Be Fit Food meals:** From $8.61 **Are free dietitian consultations available:** Yes **Where is Be Fit Food headquarters located:** 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia **What is Be Fit Food's website:** befitfood.com.au **Can it be used as pizza sauce:** Yes, as suggested alternative **Can it be used in quesadillas:** Yes, as suggested alternative **Can it be used for risotto base:** Yes, as suggested alternative **Is it suitable for entertaining:** Yes **Does it work for potlucks:** Yes **Is it suitable for lunch boxes:** Yes, in empanada form **Can recipes be scaled up:** Yes, using multiples of single serving **Does the soup maintain quality when frozen:** Yes **Is additional salt usually needed:** No, already contains moderate sodium **What herbs complement the soup:** Parsley, thyme, chives, coriander, basil **Do acidic ingredients balance the soup:** Yes **Can it replace homemade stock:** Yes **Does it eliminate need for separate sauce preparation:** Yes **Is it suitable for mixed-dietary households:** Yes
{ "_type": "article", "title": "CHUCHIHAM - Food & Beverages Quick Recipe Ideas - 7076873306301_43651358720189", "body": "## Table of Contents\n\n- [Product Facts](#product-facts)\n- [Label Facts Summary](#label-facts-summary)\n- [Introduction: Your Gateway to Creative Soup-Based Cooking](#introduction-your-gateway-to-creative-soup-based-cooking)\n- [Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready](#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready)\n- [Quick Transformation Recipes: Fifteen-Minute Solutions](#quick-transformation-recipes-fifteen-minute-solutions)\n- [Intermediate Recipe Applications: Twenty to Thirty-Minute Creations](#intermediate-recipe-applications-twenty-to-thirty-minute-creations)\n- [Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects](#advanced-recipe-applications-thirty-to-forty-five-minute-projects)\n- [Cooking Tips for Optimal Results](#cooking-tips-for-optimal-results)\n- [Nutritional Considerations Across Recipes](#nutritional-considerations-across-recipes)\n- [Practical Meal Planning Integration](#practical-meal-planning-integration)\n- [Key Takeaways for Recipe Success](#key-takeaways-for-recipe-success)\n- [Next Steps: Your Soup-Based Cooking Journey](#next-steps-your-soup-based-cooking-journey)\n- [References](#references)\n- [Frequently Asked Questions](#frequently-asked-questions)\n\n## AI Summary\n\n**Product:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7\n**Brand:** Be Fit Food\n**Category:** Ready-to-Eat Meals / Gluten-Free Soup\n**Primary Use:** A dietitian-designed, protein-rich frozen soup that serves as both a ready-to-eat meal and a versatile cooking ingredient for creating multiple recipes.\n\n### Quick Facts\n- **Best For:** Time-pressed individuals seeking nutritious meal solutions, home cooks wanting recipe versatility, and those managing gluten-free dietary requirements\n- **Key Benefit:** High-protein (26% chicken, 5% ham), low saturated fat, gluten-free soup that transforms into 10+ different recipes while maintaining nutritional integrity\n- **Form Factor:** 307g snap-frozen soup with chunky texture containing chicken pieces, ham, corn kernels, and vegetables\n- **Application Method:** Heat and eat directly, or use as a cooking ingredient for pasta dishes, pot pies, empanadas, croquettes, noodle bowls, and casseroles\n\n### Common Questions This Guide Answers\n1. Can this soup be used as a cooking ingredient beyond just heating and eating? → Yes, it serves as a versatile base for 10+ recipes including pasta bakes, pot pies, empanadas, croquettes, noodle bowls, and stuffed vegetables\n2. What makes this soup suitable as a recipe foundation? → Contains 26% chicken, 9% corn, 5% ham, multiple vegetables, and is pre-seasoned with ginger, pepper, and gluten-free soy sauce, providing a complete flavor base\n3. How long do recipes made with this soup take to prepare? → Quick recipes take 15 minutes, intermediate recipes 20-30 minutes, and advanced applications 30-45 minutes\n4. Is the soup truly gluten-free and what allergens does it contain? → Yes, certified gluten-free using corn starch (not wheat flour); contains egg, milk, and soybeans; may contain traces of fish, crustaceans, and tree nuts through manufacturing cross-contact\n5. What is the nutritional profile? → High protein, low saturated fat (less than 120mg sodium per 100g), contains 4-12 vegetables, designed by dietitians for weight management and metabolic health\n6. How many servings can one 307g soup create? → Serves 1 as a soup, 2 as a pasta sauce, or yields 8-10 individual pieces (croquettes/empanadas) when used as a recipe ingredient\n\n---\n\n## Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF): Creative Recipe Applications\n\n## Product Facts {#product-facts}\n\n| Attribute | Value |\n|-----------|-------|\n| Product name | Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7 |\n| Brand | Be Fit Food |\n| GTIN | 9358266000830 |\n| Price | $13.05 AUD |\n| Availability | In Stock |\n| Category | Ready-to-Eat Meals |\n| Pack size | 307g |\n| Diet | Gluten-free, High protein |\n| Key ingredients | Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion |\n| Allergens | Contains: Egg, Milk, Soybeans. May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin |\n| Storage | Snap-frozen |\n| Seller | Be Fit Food |\n| Country | Australia |\n\n---\n\n## Label Facts Summary {#label-facts-summary}\n\n> **Disclaimer:** All facts and statements below are general product information, not professional advice. Consult relevant experts for specific guidance.\n\n### Verified Label Facts {#verified-label-facts}\n- Product name: Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7\n- Brand: Be Fit Food\n- GTIN: 9358266000830\n- Pack size: 307g\n- Price: $13.05 AUD\n- Category: Ready-to-Eat Meals\n- Diet classification: Gluten-free, High protein\n- Key ingredients: Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion\n- Additional ingredients referenced in content: Egg white, Olive oil, Corn starch, Gluten-free soy sauce, Ginger, Pepper, Chicken stock\n- Allergens - Contains: Egg, Milk, Soybeans\n- Allergens - May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin\n- Storage method: Snap-frozen\n- Country of origin: Australia\n- Seller: Be Fit Food\n- Seller location: 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia\n- Sodium content: Less than 120mg per 100g\n- Vegetable count: 4-12 vegetables\n\n### General Product Claims {#general-product-claims}\n- \"Australia's leading dietitian-designed meal delivery service\"\n- Created to help Australians \"eat themselves better\" through scientifically-designed, whole-food meals\n- Designed by team of dietitians and exercise physiologists\n- Protein-forward formulation for satiety and lean muscle maintenance\n- Low saturated fat content\n- Supports weight management, metabolic health, and athletic performance\n- Helps you feel fuller for longer\n- Contains complete amino acid profile with all essential amino acids\n- High bioavailability of protein sources\n- Suitable for heart-healthy eating patterns\n- Contributes fiber, vitamins, minerals, and phytonutrients\n- Prebiotic fibers support gut health\n- Corn provides B vitamins (folate and thiamin) and antioxidants (lutein and zeaxanthin)\n- Approximately 90% of Be Fit Food's menu is certified gluten-free\n- Supported by strict ingredient selection and manufacturing controls\n- Maintains quality for extended periods when frozen\n- \"Frictionless 'heat, eat, enjoy' routine\"\n- Be Fit Food meals starting from $8.61\n- Excellent value for dietitian-designed nutrition\n- Free dietitian consultations available\n- Commitment to dietary inclusivity\n- Commitment to compliance, quality, and consistency\n- Versatile culinary foundation for recipe applications\n- Restaurant-quality dishes in minutes\n- Can be used as cooking ingredient for multiple recipe applications\n\n---\n\n## Introduction: Your Gateway to Creative Soup-Based Cooking {#introduction-your-gateway-to-creative-soup-based-cooking}\n\nThe Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) is not merely a convenient ready-meal—it's a versatile culinary foundation that can transform your weeknight cooking routine. Be Fit Food, Australia's leading dietitian-designed meal delivery service, created this protein-rich, gluten-free soup as part of their commitment to helping Australians \"eat themselves better\" through scientifically-designed, whole-food meals. \n\nThis comprehensive guide reveals how this 307-gram soup can become the secret ingredient in your kitchen arsenal. The product enables you to create restaurant-quality dishes in minutes while maintaining the nutritional integrity and convenience that makes this item exceptional.\n\nWhether you're a time-pressed professional seeking nutritious meal solutions, a home cook looking to elevate simple ingredients, or someone managing dietary restrictions without sacrificing flavor, this guide will demonstrate how to leverage the soup's carefully balanced composition—26% chicken, 9% corn kernels, 5% ham, and a medley of vegetables including celery, leek, and spring onion—to create dishes that go far beyond simply heating and eating.\n\n## Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready {#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready}\n\nBefore diving into specific recipes, it's essential to understand why the Chunky Chicken, Ham & Sweet Corn Soup serves as an exceptional base ingredient. The soup's composition features real chicken as the primary ingredient at 26% content, complemented by ham at 5% and sweet corn kernels at 9%. This protein-forward formulation provides a robust foundation that can support additional ingredients without becoming diluted or losing its character. This aligns with Be Fit Food's core philosophy of delivering high-protein, lower-carbohydrate meals designed by their team of dietitians and exercise physiologists.\n\nThe soup's creamy base, created with light milk and olive oil, offers body and richness that translates beautifully when used as a cooking medium or sauce base. Unlike watery broths, this product provides sufficient viscosity to coat pasta, bind casseroles, and create cohesive textures in layered dishes. The corn starch component contributes to this consistency while also providing stability when the soup is heated multiple times or incorporated into recipes requiring extended cooking.\n\nThe gluten-free soy sauce, ginger, and pepper seasoning profile delivers a subtle umami depth that enhances rather than dominates other ingredients. This balanced seasoning means you're starting with a flavor foundation that complements additional vegetables, grains, proteins, and aromatics without requiring extensive adjustment. The inclusion of aromatic vegetables like leek, onion, and spring onion provides a mirepoix-style flavor base that professional chefs spend considerable time developing from scratch.\n\nThe 307-gram serving size is strategically designed for single-serve consumption, but this portion size also works perfectly as a recipe component. It's substantial enough to serve as the sauce or liquid base for two generous servings of pasta, the filling for four hand pies, or the foundation for a family-sized casserole when combined with additional ingredients.\n\n## Quick Transformation Recipes: Fifteen-Minute Solutions {#quick-transformation-recipes-fifteen-minute-solutions}\n\n### Creamy Chicken and Corn Pasta Bake {#creamy-chicken-and-corn-pasta-bake}\n\nThis recipe leverages the soup's natural creaminess and protein content to create a comforting pasta dish without requiring separate sauce preparation. Begin by cooking 200 grams of your preferred pasta shape—penne, rigatoni, or shells work particularly well as they capture the chunky ingredients. While the pasta cooks, heat the frozen Be Fit Food soup in a microwave-safe bowl for approximately three minutes, stirring halfway through to ensure even heating.\n\nDrain the pasta when it reaches al dente texture, reserving one-quarter cup of the starchy pasta water. Combine the hot pasta with the heated soup, adding the reserved pasta water to achieve your desired consistency. The pasta water's starch content helps the soup cling to the pasta while extending the sauce volume. Transfer this mixture to a baking dish, top with 50 grams of grated cheese (cheddar, gruyère, or parmesan all complement the soup's flavor profile), and finish with 30 grams of panko breadcrumbs for textural contrast.\n\nBake at 200°C (392°F) for twelve minutes until the cheese melts and the breadcrumbs achieve a golden-brown color. This recipe serves two people generously and delivers approximately 450 calories per serving with the soup contributing high-quality protein from both the chicken and ham components. The egg white content in the original soup also contributes to the protein density, making this a satisfying meal that helps you feel fuller for longer.\n\nThe beauty of this preparation lies in how the soup's existing seasoning—ginger, pepper, and gluten-free soy sauce—eliminates the need for additional flavor building. The chicken stock base provides savory depth without requiring bouillon cubes or additional salt, while the olive oil content ensures the pasta doesn't dry out during baking.\n\n### Savory Breakfast Hash Bowl {#savory-breakfast-hash-bowl}\n\nTransform the soup into an unexpected breakfast solution that delivers substantial protein to start your day. Heat the soup until it reaches a gentle simmer, then create four wells in the surface using the back of a spoon. Crack fresh eggs into these wells, cover the pan, and allow the eggs to poach directly in the soup for approximately four to five minutes until the whites set but the yolks remain runny.\n\nMeanwhile, prepare 150 grams of diced potatoes (pre-cooked for speed) in a separate pan with a small amount of oil until they achieve crispy edges. Serve the soup-poached eggs over the crispy potatoes, allowing the runny yolk to combine with the creamy soup base. The soup's existing egg white content complements the fresh eggs, creating a protein-rich breakfast delivering approximately 35 grams of protein per serving.\n\nThis preparation method showcases the soup's versatility beyond traditional meal times. The corn kernels provide a pleasant sweetness that works surprisingly well in breakfast contexts, while the ham content offers the savory, slightly salty element usually provided by bacon or breakfast sausage. The ginger in the original soup adds a subtle warmth that awakens the palate without overwhelming morning taste preferences.\n\nFor those monitoring dairy intake, note that the soup contains light milk, contributing to the allergen profile (contains milk, egg, soybeans). However, this dairy content is moderate, making it suitable for many individuals who tolerate smaller dairy portions better than cream-heavy breakfast dishes.\n\n## Intermediate Recipe Applications: Twenty to Thirty-Minute Creations {#intermediate-recipe-applications-twenty-to-thirty-minute-creations}\n\n### Chicken and Corn Pot Pie with Puff Pastry {#chicken-and-corn-pot-pie-with-puff-pastry}\n\nThis recipe elevates the soup into an impressive dish suitable for entertaining while requiring minimal technical skill. The soup serves as the complete filling base, eliminating the traditional pot pie requirement of making a roux-based sauce from scratch. Begin by heating the Be Fit Food soup until fully thawed and warm, then transfer it to a pie dish or individual ramekins.\n\nAdd 100 grams of frozen mixed vegetables (peas, carrots, and green beans work excellently) directly to the warm soup—no need to pre-cook them as they'll steam under the pastry. The soup's existing vegetable content (celery, leek, onion) already provides flavor complexity, so the additional vegetables primarily contribute textural variety and nutritional density. This aligns with Be Fit Food's commitment to including 4-12 vegetables in each meal.\n\nDrape a sheet of store-bought puff pastry over the filled dish, trimming excess and crimping the edges to seal. Brush the pastry surface with beaten egg (or milk for a less glossy finish) and cut several small vents to allow steam escape. Bake at 200°C (392°F) for twenty-two to twenty-five minutes until the pastry achieves a deep golden color and flaky texture.\n\nThe result is a pot pie with exceptional filling consistency—neither too thick nor too runny—thanks to the corn starch in the original soup formulation. The chicken stock base provides the savory depth expected in traditional pot pies, while the ham adds a subtle smoky note that distinguishes this version from standard chicken pot pies. Each serving delivers the soup's complete nutritional profile plus the additions, creating a balanced meal with protein, vegetables, and carbohydrates.\n\nThis recipe particularly benefits from the soup's gluten-free formulation. While the puff pastry contains gluten, individuals can substitute gluten-free puff pastry sheets and maintain a completely gluten-free dish, as the soup's thickening comes from corn starch rather than wheat flour. This makes the recipe adaptable for mixed-dietary households where some members require gluten-free options—approximately 90% of Be Fit Food's menu is certified gluten-free, reflecting their commitment to dietary inclusivity.\n\n### Asian-Inspired Noodle Soup Bowl {#asian-inspired-noodle-soup-bowl}\n\nThe soup's gluten-free soy sauce and ginger components make it naturally suited to Asian-flavor profiles. This recipe amplifies those existing notes to create a restaurant-style noodle soup in under twenty minutes. Begin by preparing 150 grams of rice noodles, vermicelli, or gluten-free ramen according to package directions.\n\nWhile the noodles cook, heat the soup in a pot with an additional 200 milliliters of low-sodium chicken or vegetable broth to create a more soup-like consistency suitable for noodle bowls. Add one tablespoon of fresh grated ginger (amplifying the existing ginger in the soup), one clove of minced garlic, and one teaspoon of sesame oil. The soup's existing spring onion content provides the traditional scallion element, but you can add additional sliced spring onions for garnish.\n\nDrain the cooked noodles and divide them between two bowls. Ladle the enhanced soup over the noodles, ensuring each bowl receives a generous portion of the chicken, ham, and corn chunks. Top with fresh garnishes: bean sprouts for crunch, fresh coriander for brightness, sliced red chili for heat, and a squeeze of lime for acidity.\n\nThis preparation demonstrates how the soup's balanced seasoning serves as a starting point rather than a limitation. The existing pepper provides baseline heat, the soy sauce contributes umami and salt, and the chicken stock delivers savory depth. By adding complementary Asian aromatics and fresh garnishes, you create a complex, layered flavor profile that tastes like it required hours of simmering bone broth.\n\nThe nutritional profile remains excellent, with the soup contributing high-quality protein while the rice noodles provide easily digestible carbohydrates. The low saturated fat content of the original soup means this noodle bowl remains a lighter option compared to ramen made with pork-based broths or coconut milk curries.\n\n### Stuffed Bell Pepper Filling {#stuffed-bell-pepper-filling}\n\nThe soup's chunky texture and protein content make it an ideal stuffing base for vegetables. This recipe uses the soup as a complete filling mixture, requiring only the addition of cooked grains. Prepare 100 grams of cooked rice, quinoa, or cauliflower rice (for a lower-carbohydrate option that aligns with Be Fit Food's low-carb philosophy). Mix the cooked grain with the heated soup until well combined.\n\nCut two large bell peppers in half lengthwise, removing seeds and membranes. Fill each pepper half with the soup-grain mixture, mounding it slightly. The soup's corn starch content helps the filling maintain its shape during cooking rather than becoming watery. Top each stuffed pepper with 20 grams of grated cheese and a sprinkle of breadcrumbs if desired.\n\nArrange the stuffed peppers in a baking dish with approximately one centimeter of water in the bottom to prevent the peppers from drying out. Cover with foil and bake at 180°C (356°F) for twenty-five minutes, then remove the foil and bake for an additional five minutes to brown the cheese topping.\n\nThis recipe showcases how the soup's existing vegetable content (celery, leek, onion) creates a flavor-complete filling without requiring sautéing aromatics separately. The ham provides a savory, slightly smoky element that complements the natural sweetness of the bell peppers, while the chicken offers substantial protein. Each stuffed pepper half delivers approximately 200 calories with good protein density, making this suitable for those managing portion sizes while ensuring they feel fuller for longer.\n\nThe allergen profile remains consistent with the original soup (contains egg, milk, soybeans; may contain fish, crustaceans, and tree nuts due to manufacturing cross-contact). Those with severe allergies should note these potential cross-contact risks, though the soup itself does not contain fish, shellfish, or tree nuts as ingredients.\n\n## Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects {#advanced-recipe-applications-thirty-to-forty-five-minute-projects}\n\n### Chicken and Corn Croquettes {#chicken-and-corn-croquettes}\n\nThis recipe transforms the soup into elegant appetizers or a unique main course component. The process requires slightly more hands-on time but yields impressive results. Begin by heating the Be Fit Food soup until completely thawed, then transfer it to a mixing bowl. Add 200 grams of cold mashed potatoes (leftover mashed potatoes work perfectly here), 50 grams of breadcrumbs, and one beaten egg.\n\nMix thoroughly until the ingredients combine into a thick, moldable mixture. The soup's corn starch content contributes to binding, while the mashed potatoes provide structure. The existing egg white in the soup formulation works synergistically with the added whole egg to create cohesion. Form the mixture into eight to ten cylinder shapes approximately eight centimeters long and three centimeters in diameter.\n\nSet up a standard breading station with three shallow dishes: one with flour (or gluten-free flour blend to maintain the soup's gluten-free status), one with beaten egg, and one with panko breadcrumbs. Coat each croquette first in flour, then egg, then breadcrumbs, ensuring complete coverage. Refrigerate the breaded croquettes for fifteen minutes to help the coating adhere.\n\nHeat approximately three centimeters of neutral oil (vegetable, canola, or sunflower oil) in a deep pan to 180°C (356°F). Fry the croquettes in batches, turning occasionally, until they achieve a deep golden-brown color on all sides—approximately four to five minutes per batch. Drain on paper towels and serve immediately while the exterior remains crispy and the interior stays creamy.\n\nThese croquettes demonstrate the soup's versatility as a binding and flavoring agent. The chunks of chicken, ham, and corn remain intact throughout the cooking process, creating pleasant textural surprises when bitten. The creamy soup base, enriched with light milk and olive oil, ensures the interior stays moist and rich rather than dry and mealy.\n\nServe these croquettes with a simple dipping sauce—sour cream with fresh herbs, sweet chili sauce, or a mustard-based aioli all complement the savory filling. Each croquette delivers approximately 120 calories with a favorable protein-to-calorie ratio thanks to the soup's high protein content and low saturated fat formulation.\n\n### Savory Bread Pudding {#savory-bread-pudding}\n\nThis sophisticated recipe reimagines the soup as a custard base for a savory bread pudding, creating a dish suitable for brunch entertaining or an impressive side dish. Cube 300 grams of day-old bread (sourdough, ciabatta, or gluten-free bread to maintain the soup's gluten-free status) into two-centimeter pieces. Arrange the bread cubes in a greased baking dish.\n\nHeat the soup until fully liquid, then whisk it together with two whole eggs and 100 milliliters of additional milk. This creates a custard mixture with excellent binding properties. The soup's existing egg white content enhances the custard's structure, while the light milk blends seamlessly with the added dairy. Pour this mixture evenly over the bread cubes, pressing down gently to ensure all bread pieces absorb the liquid.\n\nLet the mixture rest for fifteen minutes, allowing the bread to fully absorb the custard. During this rest, the chunks of chicken, ham, and corn distribute throughout the bread, creating flavor pockets. Add 50 grams of grated cheese (gruyère or sharp cheddar work particularly well) scattered over the top, along with a final sprinkle of black pepper and fresh thyme if available.\n\nBake at 175°C (347°F) for thirty-five to forty minutes until the top achieves a golden-brown color and the center sets completely—a knife inserted in the center should come out clean. The finished bread pudding should feature a crispy, almost soufflé-like top with a creamy, custard-rich interior.\n\nThis recipe showcases the soup's complexity as an ingredient. The chicken stock base provides savory depth throughout the custard, the ginger adds subtle warmth without being identifiable as a distinct flavor, and the pepper contributes background heat. The vegetable content (celery, leek, onion, spring onion) creates flavor complexity that would usually require sautéing multiple aromatics.\n\nCut into squares and serve warm as a brunch main course, a side dish for roasted meats, or even as an unconventional stuffing alternative. Each serving delivers substantial protein from the combined egg and soup content, making this a more nutritionally complete option than traditional bread-based sides.\n\n### Chicken and Corn Empanadas {#chicken-and-corn-empanadas}\n\nThis recipe uses the soup as a ready-made empanada filling, dramatically reducing the preparation time usually required for these hand pies. The soup's thick consistency and chunky texture make it ideal for enclosed pastries, as it won't leak during baking or frying.\n\nBegin by heating the soup until completely thawed but not hot—you want it warm enough to be pliable but cool enough to handle safely. If using store-bought empanada discs or pie crust rounds, work with them straight from refrigeration for easiest handling. If making homemade dough, prepare it while the soup thaws.\n\nPlace approximately two tablespoons of the soup mixture slightly off-center on each pastry round. The off-center placement makes folding easier and creates a better seal. Add a small cube of cream cheese (approximately ten grams) on top of the soup filling—this addition creates pockets of tangy richness that contrast beautifully with the savory soup.\n\nFold the pastry over to create a half-moon shape, pressing the edges firmly to seal. Use a fork to crimp the edges, which both decorates and reinforces the seal. The corn starch in the soup helps prevent the filling from becoming watery during cooking, but proper sealing remains essential to prevent leakage.\n\nYou can either bake these empanadas at 200°C (392°F) for eighteen to twenty minutes until golden brown, or pan-fry them in a small amount of oil for a crispier exterior. Baking produces a lighter result that allows the soup's flavors to remain prominent, while frying creates a richer, more indulgent finished product.\n\nThese empanadas work excellently as appetizers, lunch box additions, or a light dinner served with salad. The soup's balanced seasoning means the empanadas require no additional dipping sauce, though chimichurri or a simple tomato salsa complements them nicely. Each empanada delivers approximately 180 calories with good protein content from the chicken and ham in the soup filling.\n\nThe gluten-free status of the soup filling means individuals can use gluten-free pastry dough and create completely gluten-free empanadas. The soup's formulation uses corn starch rather than wheat-based thickeners, maintaining its gluten-free integrity even when combined with other ingredients.\n\n## Cooking Tips for Optimal Results {#cooking-tips-for-optimal-results}\n\n### Temperature Management and Texture Preservation {#temperature-management-and-texture-preservation}\n\nWhen using the Be Fit Food soup as a recipe ingredient, understanding how temperature affects its texture ensures optimal results. The soup contains corn starch as a thickening agent, which means it will thicken further when heated and thin slightly when diluted with additional liquids. For recipes requiring a sauce-like consistency (such as the pasta bake), heat the soup gently and add liquid gradually to achieve your desired thickness.\n\nThe light milk content means the soup can separate if heated too aggressively or boiled vigorously. When incorporating the soup into recipes requiring stovetop cooking, maintain medium or medium-low heat and stir regularly. If you notice the soup beginning to separate, remove it from heat and whisk vigorously—the corn starch will help re-emulsify the mixture.\n\nFor recipes where you're adding the soup to already-hot ingredients (like freshly cooked pasta), allow the soup to come to room temperature first or heat it separately. Adding frozen soup directly to hot ingredients can create temperature shock that affects both texture and cooking times.\n\nThe olive oil in the soup formulation provides fat content that helps maintain moisture in baked applications. This means recipes like the pot pie or bread pudding won't dry out during extended cooking times. However, this also means the soup can create a slightly oily surface layer if stored after heating—simply stir to reincorporate before using.\n\n### Flavor Enhancement Without Overwhelming the Base {#flavor-enhancement-without-overwhelming-the-base}\n\nThe soup's seasoning profile—ginger, pepper, chicken stock, and gluten-free soy sauce—provides a savory foundation that supports additional flavoring without requiring complete seasoning from scratch. When developing your own recipes using this soup, consider it pre-seasoned and adjust accordingly.\n\nThe ginger content adds subtle warmth and complexity, making the soup particularly compatible with Asian-inspired additions (sesame oil, rice vinegar, fresh coriander) and warming spices (cumin, paprika, turmeric). The pepper provides baseline heat, so additional black pepper may be unnecessary unless you prefer pronounced spiciness.\n\nThe chicken stock base means the soup already contains sodium, though Be Fit Food's formulation maintains low sodium levels at less than 120mg per 100g. When adding ingredients like cheese, cured meats, or salty condiments, taste before adding additional salt. The ham content at 5% contributes some saltiness, and the gluten-free soy sauce adds umami with moderate sodium.\n\nFresh herbs complement the soup beautifully without competing with its existing flavors. Parsley, thyme, and chives all enhance the soup's savory character, while coriander and basil create interesting flavor bridges when combining the soup with Mediterranean or Asian ingredients. Add woody herbs (rosemary, thyme, sage) early in cooking to allow their flavors to infuse, while adding delicate herbs (parsley, coriander, chives) just before serving to preserve their brightness.\n\nAcidic ingredients—lemon juice, lime juice, vinegar, or tomatoes—provide excellent balance to the soup's creamy richness. A squeeze of citrus added just before serving brightens the flavors and cuts through the light milk content, creating a more complex taste profile.\n\n### Portion Scaling and Yield Optimization {#portion-scaling-and-yield-optimization}\n\nThe 307-gram serving size provides a strategic amount for recipe development. When doubling recipes, using two individual soup servings ensures consistent results, as the ingredient ratios remain balanced. For larger gatherings, calculate based on multiples of the single serving rather than estimating proportions.\n\nWhen using the soup as a sauce or cooking liquid, the 307-gram portion usually serves two people when combined with pasta, grains, or vegetables. For heartier appetites or when serving as a main course without substantial additions, plan on one soup serving per person.\n\nIn recipes where the soup serves as a binding agent (croquettes, stuffed vegetables, empanadas), the 307-gram portion yields approximately eight to ten individual pieces, suitable for serving four people as an appetizer or two people as a main course with sides.\n\nThe soup's high protein content means it contributes meaningfully to daily protein requirements when used as a recipe base. When planning meals, account for the soup's protein contribution to ensure balanced nutrition across the day—this aligns with Be Fit Food's emphasis on protein-prioritized meals to support satiety and lean muscle maintenance.\n\n### Storage Considerations for Prepared Recipes {#storage-considerations-for-prepared-recipes}\n\nOnce you incorporate the soup into recipes, storage requirements change from the original frozen product. Most cooked dishes using the soup as an ingredient should be refrigerated and consumed within three days. The soup's dairy content (light milk) and protein components (chicken, ham, egg white) make it perishable once heated.\n\nBaked dishes like the pasta bake, pot pie, or bread pudding can be refrigerated in airtight containers and reheated in the oven at 160°C (320°F) until warmed through. Add a tablespoon of water or milk before reheating to prevent drying, as the corn starch will absorb moisture during storage.\n\nFried items like croquettes and empanadas lose their crispy exterior when refrigerated but can be successfully reheated in an oven or air fryer. Avoid microwave reheating for breaded items, as it creates sogginess. Reheat at 180°C (356°F) for eight to ten minutes until the exterior crisps and the interior warms completely.\n\nThe soup-based noodle bowl is best consumed immediately, as the noodles continue absorbing liquid during storage and become mushy. If you must prepare this ahead, store the enhanced soup separately from the cooked noodles and combine just before serving.\n\nFor meal prep purposes, consider preparing components separately. For example, make the soup-grain mixture for stuffed peppers and store it separately from the raw peppers, assembling and baking just before serving. This approach maintains optimal texture while still saving preparation time—perfectly aligned with Be Fit Food's snap-frozen delivery system designed for compliance, quality, and consistency.\n\n### Allergen Management in Recipe Development {#allergen-management-in-recipe-development}\n\nThe soup contains egg, milk, and soybeans, with potential cross-contact with fish, crustaceans, and tree nuts during manufacturing. When developing recipes, these allergens remain present in the final dish and may be amplified by additional ingredients.\n\nFor individuals managing egg allergies, note that many recipes in this guide add additional eggs (empanadas, bread pudding, croquettes), increasing the egg content beyond the soup's egg white component. The soup itself contains egg white as an ingredient, making it unsuitable for egg-free diets.\n\nThe milk content comes from light milk, contributing to the creamy texture. Recipes adding cheese or additional dairy (pasta bake, pot pie) increase the overall dairy load. However, the soup's light milk formulation means it contains less dairy than cream-based soups, potentially making it more tolerable for individuals with mild lactose sensitivity.\n\nThe soybean content comes from gluten-free soy sauce. For individuals with soy allergies, this soup is not suitable. However, the soy sauce is used as a seasoning rather than a primary ingredient, so the soy content is relatively modest compared to tofu-based or heavily soy-sauced dishes.\n\nCross-contact warnings indicate the soup may contain traces of fish, crustaceans, and tree nuts due to shared manufacturing equipment. Individuals with severe allergies to these items should consult with Be Fit Food directly about their manufacturing processes and cleaning protocols before consuming.\n\n## Nutritional Considerations Across Recipes {#nutritional-considerations-across-recipes}\n\n### Protein Optimization {#protein-optimization}\n\nThe soup's high protein content makes it valuable for recipes targeting protein adequacy. When combined with additional protein sources—eggs in the breakfast hash, cheese in the pasta bake—you create meals delivering substantial protein for muscle maintenance, satiety, and metabolic function. This protein-forward approach aligns with Be Fit Food's core nutritional philosophy of prioritizing protein at every meal to support lean muscle mass and metabolic health.\n\nFor individuals following higher-protein eating patterns for weight management, athletic performance, or medical reasons, using this soup as a recipe base provides a convenient protein foundation. The combination of chicken (26% of the soup), ham (5%), and egg white creates a complete amino acid profile with all essential amino acids.\n\nThe protein sources in the soup are animal-based, making them highly bioavailable—the body can efficiently digest and utilize these proteins. This is particularly relevant for older adults or individuals recovering from illness, where protein needs increase but appetite may decrease.\n\n### Managing Saturated Fat {#managing-saturated-fat}\n\nThe soup's low saturated fat content makes it suitable for heart-healthy eating patterns. The olive oil used in the formulation provides primarily monounsaturated fats, which support cardiovascular health. The light milk contains less fat than whole milk or cream, reducing the overall saturated fat load.\n\nWhen developing recipes, be mindful of added fats from cheese, additional oils, or pastry. The soup itself provides a low-saturated-fat base, but recipes like the empanadas or croquettes (which require frying) or the pasta bake (with added cheese) increase the total fat content. Balance higher-fat preparations with lighter accompaniments—serve the pasta bake with a simple green salad rather than garlic bread, for example.\n\nThe ham content contributes some saturated fat, though at only 5% of the soup's composition, this remains modest. The chicken, as the primary protein at 26%, is likely breast meat based on the soup's low saturated fat claim, as chicken breast contains minimal saturated fat compared to dark meat.\n\n### Vegetable Contribution {#vegetable-contribution}\n\nThe soup contains 4-12 different vegetables, including celery, corn kernels (9%), leek, onion, and spring onion. This vegetable diversity contributes fiber, vitamins, minerals, and phytonutrients to any recipe using the soup as a base—reflecting Be Fit Food's commitment to vegetable density in every meal.\n\nWhen using the soup in recipes, you're starting with a vegetable foundation rather than building one from scratch. The celery provides beneficial plant compounds and fiber, the leeks contribute prebiotic fibers that support gut health, and the onion family vegetables (onion, leek, spring onion) offer sulfur compounds with potential health benefits.\n\nThe corn kernels at 9% content provide both sweet flavor and nutritional value. Corn contributes fiber, B vitamins (particularly folate and thiamin), and antioxidants including lutein and zeaxanthin. The whole kernel form preserves these nutrients better than processed corn products.\n\nFor recipes where you're adding additional vegetables (the pot pie with mixed vegetables, the noodle bowl with bean sprouts), you're building on an already vegetable-rich foundation. This makes it easier to achieve the recommended five servings of vegetables daily without feeling like you're eating plain vegetables.\n\n### Gluten-Free Integrity {#gluten-free-integrity}\n\nThe soup's gluten-free formulation uses corn starch as a thickener rather than wheat flour-based roux, maintaining gluten-free status naturally. The gluten-free soy sauce ensures the seasoning doesn't introduce gluten, making the soup suitable for celiac disease, non-celiac gluten sensitivity, or personal gluten-avoidance preferences.\n\nWhen developing recipes, maintaining gluten-free status requires attention to added ingredients. Recipes using regular pasta, wheat-based breadcrumbs, or conventional puff pastry introduce gluten. However, all these items offer widely available gluten-free alternatives that work equally well in the recipes provided.\n\nFor strict gluten-free requirements (celiac disease), be aware of the cross-contact warning. While the soup itself contains no gluten ingredients, it may contact gluten during manufacturing. Individuals with celiac disease should evaluate their personal tolerance for potential cross-contact and consult with Be Fit Food about their manufacturing protocols. Approximately 90% of Be Fit Food's menu is certified gluten-free, supported by strict ingredient selection and manufacturing controls.\n\nThe gluten-free status makes this soup particularly valuable for mixed-dietary households. You can prepare the soup-based recipes with gluten-free accompaniments and serve the entire family the same meal, or easily modify by using regular pasta/bread for some portions and gluten-free versions for others.\n\n## Practical Meal Planning Integration {#practical-meal-planning-integration}\n\n### Weeknight Dinner Solutions {#weeknight-dinner-solutions}\n\nThe quick transformation recipes (pasta bake, noodle bowl, stuffed peppers) fit seamlessly into weeknight dinner rotations. Keep several Be Fit Food soup servings in the freezer and you gain the foundation for multiple distinct meals without repetitive eating.\n\nPlan a weekly rotation using the soup in different applications: Monday's pasta bake tastes completely different from Wednesday's Asian noodle bowl or Friday's stuffed peppers, despite using the same base ingredient. This variety prevents meal fatigue while minimizing shopping lists and ingredient waste.\n\nThe soup's snap-frozen format means it maintains quality for extended periods, allowing you to stock up during sales or promotions. Unlike fresh ingredients with limited shelf life, you can keep multiple servings on hand without waste concerns—this is precisely why Be Fit Food designed their meals to be snap-frozen and stored in your freezer for a frictionless \"heat, eat, enjoy\" routine.\n\n### Batch Cooking and Meal Prep {#batch-cooking-and-meal-prep}\n\nSeveral recipes in this guide work excellently for batch cooking. The croquettes can be formed, breaded, and frozen before frying, creating a ready-to-cook appetizer or snack. The empanadas similarly freeze well before baking, allowing you to prepare a large batch and bake only what you need.\n\nThe stuffed pepper filling can be prepared in advance and refrigerated for up to two days before stuffing and baking the peppers. This splits the work across multiple days—prepare the filling on a less busy day, then simply stuff and bake when needed.\n\nFor individuals meal prepping for the week, consider preparing two different soup-based recipes simultaneously. While the pasta bake cooks in the oven, you can assemble empanadas or form croquettes, maximizing your cooking session efficiency.\n\n### Budget-Conscious Cooking {#budget-conscious-cooking}\n\nUsing the soup as a recipe foundation provides budget advantages by reducing the number of individual ingredients required. Instead of purchasing chicken, ham, multiple vegetables, stock, and seasonings separately, the soup provides all these components in a single product.\n\nThe soup's protein content means you don't need to add expensive protein sources to create satisfying meals. Recipes like the pasta bake or stuffed peppers deliver substantial protein without requiring additional meat purchases.\n\nExtending the soup with budget-friendly ingredients—pasta, rice, potatoes, bread—creates multiple servings from a single soup portion. The pasta bake recipe, for example, transforms one 307-gram soup serving into two generous portions by adding inexpensive pasta and basic pantry staples. With Be Fit Food meals starting from $8.61, this represents excellent value for dietitian-designed nutrition.\n\nSeasonal vegetables can be incorporated into soup-based recipes to take advantage of lower prices and peak flavor. The pot pie works beautifully with whatever frozen or fresh vegetables are on sale, while the noodle bowl can showcase seasonal produce as garnishes.\n\n## Key Takeaways for Recipe Success {#key-takeaways-for-recipe-success}\n\nThe Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) transcends its ready-meal origins to function as a versatile cooking ingredient. Its carefully balanced composition—26% chicken, 5% ham, 9% corn kernels, plus celery, leek, onion, spring onion, and seasonings—provides a complete flavor foundation that would usually require extensive preparation.\n\nThe soup's technical formulation supports recipe development: corn starch provides stable thickening, light milk creates creamy body without excessive fat, olive oil contributes moisture and healthy fats, and the gluten-free soy sauce adds umami depth. These components work synergistically whether you're creating quick fifteen-minute meals or more involved forty-five-minute projects.\n\nUnderstanding the soup's allergen profile—contains egg, milk, and soybeans; may contain fish, crustaceans, and tree nuts through cross-contact—ensures safe recipe development for your dietary needs. The gluten-free formulation opens possibilities for celiac-friendly cooking when paired with appropriate complementary ingredients.\n\nThe recipes presented here represent starting points rather than limitations. The soup's balanced seasoning and chunky texture adapt to countless applications across cuisines and cooking methods. Whether you're baking, frying, simmering, or layering, the soup maintains its integrity while contributing protein, vegetables, and complex flavor.\n\nSuccess with soup-based recipes comes from understanding how the soup's components behave during cooking: the corn starch thickens with heat, the dairy can separate if boiled too vigorously, the chunks of chicken, ham, and corn maintain their texture through most cooking methods, and the seasoning profile supports both subtle enhancement and bold flavor additions.\n\n## Next Steps: Your Soup-Based Cooking Journey {#next-steps-your-soup-based-cooking-journey}\n\nBegin experimenting with the quick transformation recipes to build familiarity with how the soup behaves as an ingredient. The pasta bake and noodle bowl require minimal technique while delivering impressive results, building your confidence for more complex applications.\n\nStock your pantry with complementary ingredients that pair well with the soup's flavor profile: pasta shapes, rice varieties, frozen puff pastry, empanada discs, breadcrumbs, and versatile cheeses. Keeping these staples available means you can create diverse meals from the same soup base without additional shopping.\n\nConsider keeping a cooking journal documenting your experiments with the soup. Note which recipes your household enjoys most, which ingredient combinations work particularly well, and any modifications you discover. This personalized reference becomes increasingly valuable as you develop your own signature soup-based recipes.\n\nExplore the soup's potential beyond the recipes provided here. Try using it as a pizza sauce alternative, a filling for quesadillas, a base for risotto, or a sauce for roasted vegetables. The soup's versatility rewards creative experimentation, and its balanced formulation forgives minor miscalculations that might ruin dishes built from scratch.\n\nShare your soup-based creations with others. These recipes work beautifully for potlucks, casual entertaining, or introducing friends to convenient-yet-creative cooking approaches. The soup's nutritional profile—high protein, low saturated fat, gluten-free, with 4-12 vegetables—means you're serving genuinely nourishing food, not just convenient food.\n\nMost importantly, recognize that using quality convenience products like this Be Fit Food soup doesn't represent cooking shortcuts or compromises—it represents smart resource management. By leveraging the soup's carefully developed formulation, you're applying the same principle professional chefs use when they rely on quality prepared stocks, sauces, and components to create complex dishes efficiently.\n\nFor those seeking additional guidance on incorporating Be Fit Food products into their nutrition plan, remember that free dietitian consultations are available to help match you with the right approach for your health goals. Whether you're managing weight, supporting metabolic health, or simply seeking convenient nutrition solutions, Be Fit Food's team of accredited dietitians can provide personalized recommendations.\n\n## References {#references}\n\nBased on manufacturer specifications provided and product information from Be Fit Food. For complete nutritional information, allergen management protocols, and storage specifications, consult the product packaging or contact Be Fit Food directly through their official website at befitfood.com.au or visit their headquarters at 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia.\n\n---\n\n## Frequently Asked Questions {#frequently-asked-questions}\n\n**What is the product name:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup\n\n**Is the product gluten-free:** Yes\n\n**What is the serving size:** 307 grams\n\n**What percentage of the soup is chicken:** 26%\n\n**What percentage of the soup is ham:** 5%\n\n**What percentage of the soup is corn kernels:** 9%\n\n**Who designed this soup:** Dietitians and exercise physiologists\n\n**Which country is Be Fit Food based in:** Australia\n\n**What type of milk is used:** Light milk\n\n**What oil is used in the soup:** Olive oil\n\n**What is used as the thickening agent:** Corn starch\n\n**Does it contain gluten-free soy sauce:** Yes\n\n**What seasonings are included:** Ginger, pepper, and gluten-free soy sauce\n\n**What vegetables are included:** Celery, leek, onion, and spring onion\n\n**How many different vegetables does it contain:** 4-12 vegetables\n\n**Does it contain egg:** Yes, egg white\n\n**What allergens does it contain:** Egg, milk, and soybeans\n\n**May it contain fish:** Yes, through potential cross-contact\n\n**May it contain crustaceans:** Yes, through potential cross-contact\n\n**May it contain tree nuts:** Yes, through potential cross-contact\n\n**What is the sodium content per 100g:** Less than 120mg\n\n**Is it high in protein:** Yes\n\n**Is it low in saturated fat:** Yes\n\n**Is it suitable for celiac disease:** Consult manufacturer about cross-contact protocols\n\n**What percentage of Be Fit Food's menu is gluten-free:** Approximately 90%\n\n**How is the soup stored:** Snap-frozen\n\n**Can it be used as a recipe ingredient:** Yes\n\n**How many servings does the pasta bake recipe make:** Two servings\n\n**What is the approximate calorie count per pasta bake serving:** 450 calories\n\n**How much protein does the breakfast hash deliver:** Approximately 35 grams per serving\n\n**Can it be used for breakfast recipes:** Yes\n\n**What temperature for baking pasta bake:** 200°C (392°F)\n\n**How long to bake pasta bake:** 12 minutes\n\n**What temperature for pot pie:** 200°C (392°F)\n\n**How long to bake pot pie:** 22-25 minutes\n\n**What temperature for stuffed peppers:** 180°C (356°F)\n\n**How long to bake stuffed peppers:** 30 minutes total\n\n**What temperature for empanadas:** 200°C (392°F)\n\n**How long to bake empanadas:** 18-20 minutes\n\n**What temperature for bread pudding:** 175°C (347°F)\n\n**How long to bake bread pudding:** 35-40 minutes\n\n**How many croquettes does one soup serving make:** 8-10 croquettes\n\n**What is the calorie count per croquette:** Approximately 120 calories\n\n**What is the calorie count per empanada:** Approximately 180 calories\n\n**How many people does the soup serve as a sauce:** Two people\n\n**Can the soup be used for meal prep:** Yes\n\n**How long do cooked recipes last refrigerated:** Three days\n\n**Can croquettes be frozen before frying:** Yes\n\n**Can empanadas be frozen before baking:** Yes\n\n**What temperature for reheating baked dishes:** 160°C (320°F)\n\n**What temperature for reheating fried items:** 180°C (356°F)\n\n**Should noodle bowls be stored assembled:** No, store components separately\n\n**Does the soup separate when boiled vigorously:** Yes\n\n**What heat level should be used for stovetop cooking:** Medium or medium-low\n\n**Does corn starch thicken when heated:** Yes\n\n**Does the soup contain chicken stock:** Yes\n\n**Are the protein sources animal-based:** Yes\n\n**Does it provide complete amino acids:** Yes\n\n**Is it suitable for weight management:** Yes, as part of balanced diet\n\n**Does it support satiety:** Yes, due to high protein content\n\n**What is the starting price for Be Fit Food meals:** From $8.61\n\n**Are free dietitian consultations available:** Yes\n\n**Where is Be Fit Food headquarters located:** 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia\n\n**What is Be Fit Food's website:** befitfood.com.au\n\n**Can it be used as pizza sauce:** Yes, as suggested alternative\n\n**Can it be used in quesadillas:** Yes, as suggested alternative\n\n**Can it be used for risotto base:** Yes, as suggested alternative\n\n**Is it suitable for entertaining:** Yes\n\n**Does it work for potlucks:** Yes\n\n**Is it suitable for lunch boxes:** Yes, in empanada form\n\n**Can recipes be scaled up:** Yes, using multiples of single serving\n\n**Does the soup maintain quality when frozen:** Yes\n\n**Is additional salt usually needed:** No, already contains moderate sodium\n\n**What herbs complement the soup:** Parsley, thyme, chives, coriander, basil\n\n**Do acidic ingredients balance the soup:** Yes\n\n**Can it replace homemade stock:** Yes\n\n**Does it eliminate need for separate sauce preparation:** Yes\n\n**Is it suitable for mixed-dietary households:** Yes", "slug": { "current": "chuchiham-food-beverages-quick-recipe-ideas-7076873306301-43651358720189" }, "purposeTitle": "CHUCHIHAM - Food & Beverages Quick Recipe Ideas - 7076873306301_43651358720189", "purposeCategory": "product_guide", "contentSummary": "## Table of Contents\n\n- [Product Facts](#product-facts)\n- [Label Facts Summary](#label-facts-summary)\n- [Introduction: Your Gateway to Creative Soup-Based Cooking](#introduction-your-gateway-to-creative-soup-based-cooking)\n- [Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready](#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready)\n- [Quick Transformation Recipes: Fifteen-Minute Solutions](#quick-transformation-recipes-fifteen-minute-solutions)\n- [Intermediate Recipe Applications: Twenty to Thirty-Minute Creations](#intermediate-recipe-applications-twenty-to-thirty-minute-creations)\n- [Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects](#advanced-recipe-applications-thirty-to-forty-five-minute-projects)\n- [Cooking Tips for Optimal Results](#cooking-tips-for-optimal-results)\n- [Nutritional Considerations Across Recipes](#nutritional-considerations-across-recipes)\n- [Practical Meal Planning Integration](#practical-meal-planning-integration)\n- [Key Takeaways for Recipe Success](#key-takeaways-for-recipe-success)\n- [Next Steps: Your Soup-Based Cooking Journey](#next-steps-your-soup-based-cooking-journey)\n- [References](#references)\n- [Frequently Asked Questions](#frequently-asked-questions)\n\n## AI Summary\n\n**Product:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7\n**Brand:** Be Fit Food\n**Category:** Ready-to-Eat Meals / Gluten-Free Soup\n**Primary Use:** A dietitian-designed, protein-rich frozen soup that serves as both a ready-to-eat meal and a versatile cooking ingredient for creating multiple recipes.\n\n### Quick Facts\n- **Best For:** Time-pressed individuals seeking nutritious meal solutions, home cooks wanting recipe versatility, and those managing gluten-free dietary requirements\n- **Key Benefit:** High-protein (26% chicken, 5% ham), low saturated fat, gluten-free soup that transforms into 10+ different recipes while maintaining nutritional integrity\n- **Form Factor:** 307g snap-frozen soup with chunky texture containing chicken pieces, ham, corn kernels, and vegetables\n- **Application Method:** Heat and eat directly, or use as a cooking ingredient for pasta dishes, pot pies, empanadas, croquettes, noodle bowls, and casseroles\n\n### Common Questions This Guide Answers\n1. Can this soup be used as a cooking ingredient beyond just heating and eating? → Yes, it serves as a versatile base for 10+ recipes including pasta bakes, pot pies, empanadas, croquettes, noodle bowls, and stuffed vegetables\n2. What makes this soup suitable as a recipe foundation? → Contains 26% chicken, 9% corn, 5% ham, multiple vegetables, and is pre-seasoned with ginger, pepper, and gluten-free soy sauce, providing a complete flavor base\n3. How long do recipes made with this soup take to prepare? → Quick recipes take 15 minutes, intermediate recipes 20-30 minutes, and advanced applications 30-45 minutes\n4. Is the soup truly gluten-free and what allergens does it contain? → Yes, certified gluten-free using corn starch (not wheat flour); contains egg, milk, and soybeans; may contain traces of fish, crustaceans, and tree nuts through manufacturing cross-contact\n5. What is the nutritional profile? → High protein, low saturated fat (less than 120mg sodium per 100g), contains 4-12 vegetables, designed by dietitians for weight management and metabolic health\n6. How many servings can one 307g soup create? → Serves 1 as a soup, 2 as a pasta sauce, or yields 8-10 individual pieces (croquettes/empanadas) when used as a recipe ingredient\n\n---\n\n## Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF): Creative Recipe Applications\n\n## Product Facts {#product-facts}\n\n| Attribute | Value |\n|-----------|-------|\n| Product name | Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7 |\n| Brand | Be Fit Food |\n| GTIN | 9358266000830 |\n| Price | $13.05 AUD |\n| Availability | In Stock |\n| Category | Ready-to-Eat Meals |\n| Pack size | 307g |\n| Diet | Gluten-free, High protein |\n| Key ingredients | Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion |\n| Allergens | Contains: Egg, Milk, Soybeans. May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin |\n| Storage | Snap-frozen |\n| Seller | Be Fit Food |\n| Country | Australia |\n\n---\n\n## Label Facts Summary {#label-facts-summary}\n\n> **Disclaimer:** All facts and statements below are general product information, not professional advice. Consult relevant experts for specific guidance.\n\n### Verified Label Facts {#verified-label-facts}\n- Product name: Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7\n- Brand: Be Fit Food\n- GTIN: 9358266000830\n- Pack size: 307g\n- Price: $13.05 AUD\n- Category: Ready-to-Eat Meals\n- Diet classification: Gluten-free, High protein\n- Key ingredients: Chicken (26%), Corn Kernels (9%), Ham (5%), Celery, Leek, Light Milk, Onion, Spring Onion\n- Additional ingredients referenced in content: Egg white, Olive oil, Corn starch, Gluten-free soy sauce, Ginger, Pepper, Chicken stock\n- Allergens - Contains: Egg, Milk, Soybeans\n- Allergens - May contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin\n- Storage method: Snap-frozen\n- Country of origin: Australia\n- Seller: Be Fit Food\n- Seller location: 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia\n- Sodium content: Less than 120mg per 100g\n- Vegetable count: 4-12 vegetables\n\n### General Product Claims {#general-product-claims}\n- \"Australia's leading dietitian-designed meal delivery service\"\n- Created to help Australians \"eat themselves better\" through scientifically-designed, whole-food meals\n- Designed by team of dietitians and exercise physiologists\n- Protein-forward formulation for satiety and lean muscle maintenance\n- Low saturated fat content\n- Supports weight management, metabolic health, and athletic performance\n- Helps you feel fuller for longer\n- Contains complete amino acid profile with all essential amino acids\n- High bioavailability of protein sources\n- Suitable for heart-healthy eating patterns\n- Contributes fiber, vitamins, minerals, and phytonutrients\n- Prebiotic fibers support gut health\n- Corn provides B vitamins (folate and thiamin) and antioxidants (lutein and zeaxanthin)\n- Approximately 90% of Be Fit Food's menu is certified gluten-free\n- Supported by strict ingredient selection and manufacturing controls\n- Maintains quality for extended periods when frozen\n- \"Frictionless 'heat, eat, enjoy' routine\"\n- Be Fit Food meals starting from $8.61\n- Excellent value for dietitian-designed nutrition\n- Free dietitian consultations available\n- Commitment to dietary inclusivity\n- Commitment to compliance, quality, and consistency\n- Versatile culinary foundation for recipe applications\n- Restaurant-quality dishes in minutes\n- Can be used as cooking ingredient for multiple recipe applications\n\n---\n\n## Introduction: Your Gateway to Creative Soup-Based Cooking {#introduction-your-gateway-to-creative-soup-based-cooking}\n\nThe Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) is not merely a convenient ready-meal—it's a versatile culinary foundation that can transform your weeknight cooking routine. Be Fit Food, Australia's leading dietitian-designed meal delivery service, created this protein-rich, gluten-free soup as part of their commitment to helping Australians \"eat themselves better\" through scientifically-designed, whole-food meals. \n\nThis comprehensive guide reveals how this 307-gram soup can become the secret ingredient in your kitchen arsenal. The product enables you to create restaurant-quality dishes in minutes while maintaining the nutritional integrity and convenience that makes this item exceptional.\n\nWhether you're a time-pressed professional seeking nutritious meal solutions, a home cook looking to elevate simple ingredients, or someone managing dietary restrictions without sacrificing flavor, this guide will demonstrate how to leverage the soup's carefully balanced composition—26% chicken, 9% corn kernels, 5% ham, and a medley of vegetables including celery, leek, and spring onion—to create dishes that go far beyond simply heating and eating.\n\n## Understanding Your Culinary Foundation: What Makes This Soup Recipe-Ready {#understanding-your-culinary-foundation-what-makes-this-soup-recipe-ready}\n\nBefore diving into specific recipes, it's essential to understand why the Chunky Chicken, Ham & Sweet Corn Soup serves as an exceptional base ingredient. The soup's composition features real chicken as the primary ingredient at 26% content, complemented by ham at 5% and sweet corn kernels at 9%. This protein-forward formulation provides a robust foundation that can support additional ingredients without becoming diluted or losing its character. This aligns with Be Fit Food's core philosophy of delivering high-protein, lower-carbohydrate meals designed by their team of dietitians and exercise physiologists.\n\nThe soup's creamy base, created with light milk and olive oil, offers body and richness that translates beautifully when used as a cooking medium or sauce base. Unlike watery broths, this product provides sufficient viscosity to coat pasta, bind casseroles, and create cohesive textures in layered dishes. The corn starch component contributes to this consistency while also providing stability when the soup is heated multiple times or incorporated into recipes requiring extended cooking.\n\nThe gluten-free soy sauce, ginger, and pepper seasoning profile delivers a subtle umami depth that enhances rather than dominates other ingredients. This balanced seasoning means you're starting with a flavor foundation that complements additional vegetables, grains, proteins, and aromatics without requiring extensive adjustment. The inclusion of aromatic vegetables like leek, onion, and spring onion provides a mirepoix-style flavor base that professional chefs spend considerable time developing from scratch.\n\nThe 307-gram serving size is strategically designed for single-serve consumption, but this portion size also works perfectly as a recipe component. It's substantial enough to serve as the sauce or liquid base for two generous servings of pasta, the filling for four hand pies, or the foundation for a family-sized casserole when combined with additional ingredients.\n\n## Quick Transformation Recipes: Fifteen-Minute Solutions {#quick-transformation-recipes-fifteen-minute-solutions}\n\n### Creamy Chicken and Corn Pasta Bake {#creamy-chicken-and-corn-pasta-bake}\n\nThis recipe leverages the soup's natural creaminess and protein content to create a comforting pasta dish without requiring separate sauce preparation. Begin by cooking 200 grams of your preferred pasta shape—penne, rigatoni, or shells work particularly well as they capture the chunky ingredients. While the pasta cooks, heat the frozen Be Fit Food soup in a microwave-safe bowl for approximately three minutes, stirring halfway through to ensure even heating.\n\nDrain the pasta when it reaches al dente texture, reserving one-quarter cup of the starchy pasta water. Combine the hot pasta with the heated soup, adding the reserved pasta water to achieve your desired consistency. The pasta water's starch content helps the soup cling to the pasta while extending the sauce volume. Transfer this mixture to a baking dish, top with 50 grams of grated cheese (cheddar, gruyère, or parmesan all complement the soup's flavor profile), and finish with 30 grams of panko breadcrumbs for textural contrast.\n\nBake at 200°C (392°F) for twelve minutes until the cheese melts and the breadcrumbs achieve a golden-brown color. This recipe serves two people generously and delivers approximately 450 calories per serving with the soup contributing high-quality protein from both the chicken and ham components. The egg white content in the original soup also contributes to the protein density, making this a satisfying meal that helps you feel fuller for longer.\n\nThe beauty of this preparation lies in how the soup's existing seasoning—ginger, pepper, and gluten-free soy sauce—eliminates the need for additional flavor building. The chicken stock base provides savory depth without requiring bouillon cubes or additional salt, while the olive oil content ensures the pasta doesn't dry out during baking.\n\n### Savory Breakfast Hash Bowl {#savory-breakfast-hash-bowl}\n\nTransform the soup into an unexpected breakfast solution that delivers substantial protein to start your day. Heat the soup until it reaches a gentle simmer, then create four wells in the surface using the back of a spoon. Crack fresh eggs into these wells, cover the pan, and allow the eggs to poach directly in the soup for approximately four to five minutes until the whites set but the yolks remain runny.\n\nMeanwhile, prepare 150 grams of diced potatoes (pre-cooked for speed) in a separate pan with a small amount of oil until they achieve crispy edges. Serve the soup-poached eggs over the crispy potatoes, allowing the runny yolk to combine with the creamy soup base. The soup's existing egg white content complements the fresh eggs, creating a protein-rich breakfast delivering approximately 35 grams of protein per serving.\n\nThis preparation method showcases the soup's versatility beyond traditional meal times. The corn kernels provide a pleasant sweetness that works surprisingly well in breakfast contexts, while the ham content offers the savory, slightly salty element usually provided by bacon or breakfast sausage. The ginger in the original soup adds a subtle warmth that awakens the palate without overwhelming morning taste preferences.\n\nFor those monitoring dairy intake, note that the soup contains light milk, contributing to the allergen profile (contains milk, egg, soybeans). However, this dairy content is moderate, making it suitable for many individuals who tolerate smaller dairy portions better than cream-heavy breakfast dishes.\n\n## Intermediate Recipe Applications: Twenty to Thirty-Minute Creations {#intermediate-recipe-applications-twenty-to-thirty-minute-creations}\n\n### Chicken and Corn Pot Pie with Puff Pastry {#chicken-and-corn-pot-pie-with-puff-pastry}\n\nThis recipe elevates the soup into an impressive dish suitable for entertaining while requiring minimal technical skill. The soup serves as the complete filling base, eliminating the traditional pot pie requirement of making a roux-based sauce from scratch. Begin by heating the Be Fit Food soup until fully thawed and warm, then transfer it to a pie dish or individual ramekins.\n\nAdd 100 grams of frozen mixed vegetables (peas, carrots, and green beans work excellently) directly to the warm soup—no need to pre-cook them as they'll steam under the pastry. The soup's existing vegetable content (celery, leek, onion) already provides flavor complexity, so the additional vegetables primarily contribute textural variety and nutritional density. This aligns with Be Fit Food's commitment to including 4-12 vegetables in each meal.\n\nDrape a sheet of store-bought puff pastry over the filled dish, trimming excess and crimping the edges to seal. Brush the pastry surface with beaten egg (or milk for a less glossy finish) and cut several small vents to allow steam escape. Bake at 200°C (392°F) for twenty-two to twenty-five minutes until the pastry achieves a deep golden color and flaky texture.\n\nThe result is a pot pie with exceptional filling consistency—neither too thick nor too runny—thanks to the corn starch in the original soup formulation. The chicken stock base provides the savory depth expected in traditional pot pies, while the ham adds a subtle smoky note that distinguishes this version from standard chicken pot pies. Each serving delivers the soup's complete nutritional profile plus the additions, creating a balanced meal with protein, vegetables, and carbohydrates.\n\nThis recipe particularly benefits from the soup's gluten-free formulation. While the puff pastry contains gluten, individuals can substitute gluten-free puff pastry sheets and maintain a completely gluten-free dish, as the soup's thickening comes from corn starch rather than wheat flour. This makes the recipe adaptable for mixed-dietary households where some members require gluten-free options—approximately 90% of Be Fit Food's menu is certified gluten-free, reflecting their commitment to dietary inclusivity.\n\n### Asian-Inspired Noodle Soup Bowl {#asian-inspired-noodle-soup-bowl}\n\nThe soup's gluten-free soy sauce and ginger components make it naturally suited to Asian-flavor profiles. This recipe amplifies those existing notes to create a restaurant-style noodle soup in under twenty minutes. Begin by preparing 150 grams of rice noodles, vermicelli, or gluten-free ramen according to package directions.\n\nWhile the noodles cook, heat the soup in a pot with an additional 200 milliliters of low-sodium chicken or vegetable broth to create a more soup-like consistency suitable for noodle bowls. Add one tablespoon of fresh grated ginger (amplifying the existing ginger in the soup), one clove of minced garlic, and one teaspoon of sesame oil. The soup's existing spring onion content provides the traditional scallion element, but you can add additional sliced spring onions for garnish.\n\nDrain the cooked noodles and divide them between two bowls. Ladle the enhanced soup over the noodles, ensuring each bowl receives a generous portion of the chicken, ham, and corn chunks. Top with fresh garnishes: bean sprouts for crunch, fresh coriander for brightness, sliced red chili for heat, and a squeeze of lime for acidity.\n\nThis preparation demonstrates how the soup's balanced seasoning serves as a starting point rather than a limitation. The existing pepper provides baseline heat, the soy sauce contributes umami and salt, and the chicken stock delivers savory depth. By adding complementary Asian aromatics and fresh garnishes, you create a complex, layered flavor profile that tastes like it required hours of simmering bone broth.\n\nThe nutritional profile remains excellent, with the soup contributing high-quality protein while the rice noodles provide easily digestible carbohydrates. The low saturated fat content of the original soup means this noodle bowl remains a lighter option compared to ramen made with pork-based broths or coconut milk curries.\n\n### Stuffed Bell Pepper Filling {#stuffed-bell-pepper-filling}\n\nThe soup's chunky texture and protein content make it an ideal stuffing base for vegetables. This recipe uses the soup as a complete filling mixture, requiring only the addition of cooked grains. Prepare 100 grams of cooked rice, quinoa, or cauliflower rice (for a lower-carbohydrate option that aligns with Be Fit Food's low-carb philosophy). Mix the cooked grain with the heated soup until well combined.\n\nCut two large bell peppers in half lengthwise, removing seeds and membranes. Fill each pepper half with the soup-grain mixture, mounding it slightly. The soup's corn starch content helps the filling maintain its shape during cooking rather than becoming watery. Top each stuffed pepper with 20 grams of grated cheese and a sprinkle of breadcrumbs if desired.\n\nArrange the stuffed peppers in a baking dish with approximately one centimeter of water in the bottom to prevent the peppers from drying out. Cover with foil and bake at 180°C (356°F) for twenty-five minutes, then remove the foil and bake for an additional five minutes to brown the cheese topping.\n\nThis recipe showcases how the soup's existing vegetable content (celery, leek, onion) creates a flavor-complete filling without requiring sautéing aromatics separately. The ham provides a savory, slightly smoky element that complements the natural sweetness of the bell peppers, while the chicken offers substantial protein. Each stuffed pepper half delivers approximately 200 calories with good protein density, making this suitable for those managing portion sizes while ensuring they feel fuller for longer.\n\nThe allergen profile remains consistent with the original soup (contains egg, milk, soybeans; may contain fish, crustaceans, and tree nuts due to manufacturing cross-contact). Those with severe allergies should note these potential cross-contact risks, though the soup itself does not contain fish, shellfish, or tree nuts as ingredients.\n\n## Advanced Recipe Applications: Thirty to Forty-Five-Minute Projects {#advanced-recipe-applications-thirty-to-forty-five-minute-projects}\n\n### Chicken and Corn Croquettes {#chicken-and-corn-croquettes}\n\nThis recipe transforms the soup into elegant appetizers or a unique main course component. The process requires slightly more hands-on time but yields impressive results. Begin by heating the Be Fit Food soup until completely thawed, then transfer it to a mixing bowl. Add 200 grams of cold mashed potatoes (leftover mashed potatoes work perfectly here), 50 grams of breadcrumbs, and one beaten egg.\n\nMix thoroughly until the ingredients combine into a thick, moldable mixture. The soup's corn starch content contributes to binding, while the mashed potatoes provide structure. The existing egg white in the soup formulation works synergistically with the added whole egg to create cohesion. Form the mixture into eight to ten cylinder shapes approximately eight centimeters long and three centimeters in diameter.\n\nSet up a standard breading station with three shallow dishes: one with flour (or gluten-free flour blend to maintain the soup's gluten-free status), one with beaten egg, and one with panko breadcrumbs. Coat each croquette first in flour, then egg, then breadcrumbs, ensuring complete coverage. Refrigerate the breaded croquettes for fifteen minutes to help the coating adhere.\n\nHeat approximately three centimeters of neutral oil (vegetable, canola, or sunflower oil) in a deep pan to 180°C (356°F). Fry the croquettes in batches, turning occasionally, until they achieve a deep golden-brown color on all sides—approximately four to five minutes per batch. Drain on paper towels and serve immediately while the exterior remains crispy and the interior stays creamy.\n\nThese croquettes demonstrate the soup's versatility as a binding and flavoring agent. The chunks of chicken, ham, and corn remain intact throughout the cooking process, creating pleasant textural surprises when bitten. The creamy soup base, enriched with light milk and olive oil, ensures the interior stays moist and rich rather than dry and mealy.\n\nServe these croquettes with a simple dipping sauce—sour cream with fresh herbs, sweet chili sauce, or a mustard-based aioli all complement the savory filling. Each croquette delivers approximately 120 calories with a favorable protein-to-calorie ratio thanks to the soup's high protein content and low saturated fat formulation.\n\n### Savory Bread Pudding {#savory-bread-pudding}\n\nThis sophisticated recipe reimagines the soup as a custard base for a savory bread pudding, creating a dish suitable for brunch entertaining or an impressive side dish. Cube 300 grams of day-old bread (sourdough, ciabatta, or gluten-free bread to maintain the soup's gluten-free status) into two-centimeter pieces. Arrange the bread cubes in a greased baking dish.\n\nHeat the soup until fully liquid, then whisk it together with two whole eggs and 100 milliliters of additional milk. This creates a custard mixture with excellent binding properties. The soup's existing egg white content enhances the custard's structure, while the light milk blends seamlessly with the added dairy. Pour this mixture evenly over the bread cubes, pressing down gently to ensure all bread pieces absorb the liquid.\n\nLet the mixture rest for fifteen minutes, allowing the bread to fully absorb the custard. During this rest, the chunks of chicken, ham, and corn distribute throughout the bread, creating flavor pockets. Add 50 grams of grated cheese (gruyère or sharp cheddar work particularly well) scattered over the top, along with a final sprinkle of black pepper and fresh thyme if available.\n\nBake at 175°C (347°F) for thirty-five to forty minutes until the top achieves a golden-brown color and the center sets completely—a knife inserted in the center should come out clean. The finished bread pudding should feature a crispy, almost soufflé-like top with a creamy, custard-rich interior.\n\nThis recipe showcases the soup's complexity as an ingredient. The chicken stock base provides savory depth throughout the custard, the ginger adds subtle warmth without being identifiable as a distinct flavor, and the pepper contributes background heat. The vegetable content (celery, leek, onion, spring onion) creates flavor complexity that would usually require sautéing multiple aromatics.\n\nCut into squares and serve warm as a brunch main course, a side dish for roasted meats, or even as an unconventional stuffing alternative. Each serving delivers substantial protein from the combined egg and soup content, making this a more nutritionally complete option than traditional bread-based sides.\n\n### Chicken and Corn Empanadas {#chicken-and-corn-empanadas}\n\nThis recipe uses the soup as a ready-made empanada filling, dramatically reducing the preparation time usually required for these hand pies. The soup's thick consistency and chunky texture make it ideal for enclosed pastries, as it won't leak during baking or frying.\n\nBegin by heating the soup until completely thawed but not hot—you want it warm enough to be pliable but cool enough to handle safely. If using store-bought empanada discs or pie crust rounds, work with them straight from refrigeration for easiest handling. If making homemade dough, prepare it while the soup thaws.\n\nPlace approximately two tablespoons of the soup mixture slightly off-center on each pastry round. The off-center placement makes folding easier and creates a better seal. Add a small cube of cream cheese (approximately ten grams) on top of the soup filling—this addition creates pockets of tangy richness that contrast beautifully with the savory soup.\n\nFold the pastry over to create a half-moon shape, pressing the edges firmly to seal. Use a fork to crimp the edges, which both decorates and reinforces the seal. The corn starch in the soup helps prevent the filling from becoming watery during cooking, but proper sealing remains essential to prevent leakage.\n\nYou can either bake these empanadas at 200°C (392°F) for eighteen to twenty minutes until golden brown, or pan-fry them in a small amount of oil for a crispier exterior. Baking produces a lighter result that allows the soup's flavors to remain prominent, while frying creates a richer, more indulgent finished product.\n\nThese empanadas work excellently as appetizers, lunch box additions, or a light dinner served with salad. The soup's balanced seasoning means the empanadas require no additional dipping sauce, though chimichurri or a simple tomato salsa complements them nicely. Each empanada delivers approximately 180 calories with good protein content from the chicken and ham in the soup filling.\n\nThe gluten-free status of the soup filling means individuals can use gluten-free pastry dough and create completely gluten-free empanadas. The soup's formulation uses corn starch rather than wheat-based thickeners, maintaining its gluten-free integrity even when combined with other ingredients.\n\n## Cooking Tips for Optimal Results {#cooking-tips-for-optimal-results}\n\n### Temperature Management and Texture Preservation {#temperature-management-and-texture-preservation}\n\nWhen using the Be Fit Food soup as a recipe ingredient, understanding how temperature affects its texture ensures optimal results. The soup contains corn starch as a thickening agent, which means it will thicken further when heated and thin slightly when diluted with additional liquids. For recipes requiring a sauce-like consistency (such as the pasta bake), heat the soup gently and add liquid gradually to achieve your desired thickness.\n\nThe light milk content means the soup can separate if heated too aggressively or boiled vigorously. When incorporating the soup into recipes requiring stovetop cooking, maintain medium or medium-low heat and stir regularly. If you notice the soup beginning to separate, remove it from heat and whisk vigorously—the corn starch will help re-emulsify the mixture.\n\nFor recipes where you're adding the soup to already-hot ingredients (like freshly cooked pasta), allow the soup to come to room temperature first or heat it separately. Adding frozen soup directly to hot ingredients can create temperature shock that affects both texture and cooking times.\n\nThe olive oil in the soup formulation provides fat content that helps maintain moisture in baked applications. This means recipes like the pot pie or bread pudding won't dry out during extended cooking times. However, this also means the soup can create a slightly oily surface layer if stored after heating—simply stir to reincorporate before using.\n\n### Flavor Enhancement Without Overwhelming the Base {#flavor-enhancement-without-overwhelming-the-base}\n\nThe soup's seasoning profile—ginger, pepper, chicken stock, and gluten-free soy sauce—provides a savory foundation that supports additional flavoring without requiring complete seasoning from scratch. When developing your own recipes using this soup, consider it pre-seasoned and adjust accordingly.\n\nThe ginger content adds subtle warmth and complexity, making the soup particularly compatible with Asian-inspired additions (sesame oil, rice vinegar, fresh coriander) and warming spices (cumin, paprika, turmeric). The pepper provides baseline heat, so additional black pepper may be unnecessary unless you prefer pronounced spiciness.\n\nThe chicken stock base means the soup already contains sodium, though Be Fit Food's formulation maintains low sodium levels at less than 120mg per 100g. When adding ingredients like cheese, cured meats, or salty condiments, taste before adding additional salt. The ham content at 5% contributes some saltiness, and the gluten-free soy sauce adds umami with moderate sodium.\n\nFresh herbs complement the soup beautifully without competing with its existing flavors. Parsley, thyme, and chives all enhance the soup's savory character, while coriander and basil create interesting flavor bridges when combining the soup with Mediterranean or Asian ingredients. Add woody herbs (rosemary, thyme, sage) early in cooking to allow their flavors to infuse, while adding delicate herbs (parsley, coriander, chives) just before serving to preserve their brightness.\n\nAcidic ingredients—lemon juice, lime juice, vinegar, or tomatoes—provide excellent balance to the soup's creamy richness. A squeeze of citrus added just before serving brightens the flavors and cuts through the light milk content, creating a more complex taste profile.\n\n### Portion Scaling and Yield Optimization {#portion-scaling-and-yield-optimization}\n\nThe 307-gram serving size provides a strategic amount for recipe development. When doubling recipes, using two individual soup servings ensures consistent results, as the ingredient ratios remain balanced. For larger gatherings, calculate based on multiples of the single serving rather than estimating proportions.\n\nWhen using the soup as a sauce or cooking liquid, the 307-gram portion usually serves two people when combined with pasta, grains, or vegetables. For heartier appetites or when serving as a main course without substantial additions, plan on one soup serving per person.\n\nIn recipes where the soup serves as a binding agent (croquettes, stuffed vegetables, empanadas), the 307-gram portion yields approximately eight to ten individual pieces, suitable for serving four people as an appetizer or two people as a main course with sides.\n\nThe soup's high protein content means it contributes meaningfully to daily protein requirements when used as a recipe base. When planning meals, account for the soup's protein contribution to ensure balanced nutrition across the day—this aligns with Be Fit Food's emphasis on protein-prioritized meals to support satiety and lean muscle maintenance.\n\n### Storage Considerations for Prepared Recipes {#storage-considerations-for-prepared-recipes}\n\nOnce you incorporate the soup into recipes, storage requirements change from the original frozen product. Most cooked dishes using the soup as an ingredient should be refrigerated and consumed within three days. The soup's dairy content (light milk) and protein components (chicken, ham, egg white) make it perishable once heated.\n\nBaked dishes like the pasta bake, pot pie, or bread pudding can be refrigerated in airtight containers and reheated in the oven at 160°C (320°F) until warmed through. Add a tablespoon of water or milk before reheating to prevent drying, as the corn starch will absorb moisture during storage.\n\nFried items like croquettes and empanadas lose their crispy exterior when refrigerated but can be successfully reheated in an oven or air fryer. Avoid microwave reheating for breaded items, as it creates sogginess. Reheat at 180°C (356°F) for eight to ten minutes until the exterior crisps and the interior warms completely.\n\nThe soup-based noodle bowl is best consumed immediately, as the noodles continue absorbing liquid during storage and become mushy. If you must prepare this ahead, store the enhanced soup separately from the cooked noodles and combine just before serving.\n\nFor meal prep purposes, consider preparing components separately. For example, make the soup-grain mixture for stuffed peppers and store it separately from the raw peppers, assembling and baking just before serving. This approach maintains optimal texture while still saving preparation time—perfectly aligned with Be Fit Food's snap-frozen delivery system designed for compliance, quality, and consistency.\n\n### Allergen Management in Recipe Development {#allergen-management-in-recipe-development}\n\nThe soup contains egg, milk, and soybeans, with potential cross-contact with fish, crustaceans, and tree nuts during manufacturing. When developing recipes, these allergens remain present in the final dish and may be amplified by additional ingredients.\n\nFor individuals managing egg allergies, note that many recipes in this guide add additional eggs (empanadas, bread pudding, croquettes), increasing the egg content beyond the soup's egg white component. The soup itself contains egg white as an ingredient, making it unsuitable for egg-free diets.\n\nThe milk content comes from light milk, contributing to the creamy texture. Recipes adding cheese or additional dairy (pasta bake, pot pie) increase the overall dairy load. However, the soup's light milk formulation means it contains less dairy than cream-based soups, potentially making it more tolerable for individuals with mild lactose sensitivity.\n\nThe soybean content comes from gluten-free soy sauce. For individuals with soy allergies, this soup is not suitable. However, the soy sauce is used as a seasoning rather than a primary ingredient, so the soy content is relatively modest compared to tofu-based or heavily soy-sauced dishes.\n\nCross-contact warnings indicate the soup may contain traces of fish, crustaceans, and tree nuts due to shared manufacturing equipment. Individuals with severe allergies to these items should consult with Be Fit Food directly about their manufacturing processes and cleaning protocols before consuming.\n\n## Nutritional Considerations Across Recipes {#nutritional-considerations-across-recipes}\n\n### Protein Optimization {#protein-optimization}\n\nThe soup's high protein content makes it valuable for recipes targeting protein adequacy. When combined with additional protein sources—eggs in the breakfast hash, cheese in the pasta bake—you create meals delivering substantial protein for muscle maintenance, satiety, and metabolic function. This protein-forward approach aligns with Be Fit Food's core nutritional philosophy of prioritizing protein at every meal to support lean muscle mass and metabolic health.\n\nFor individuals following higher-protein eating patterns for weight management, athletic performance, or medical reasons, using this soup as a recipe base provides a convenient protein foundation. The combination of chicken (26% of the soup), ham (5%), and egg white creates a complete amino acid profile with all essential amino acids.\n\nThe protein sources in the soup are animal-based, making them highly bioavailable—the body can efficiently digest and utilize these proteins. This is particularly relevant for older adults or individuals recovering from illness, where protein needs increase but appetite may decrease.\n\n### Managing Saturated Fat {#managing-saturated-fat}\n\nThe soup's low saturated fat content makes it suitable for heart-healthy eating patterns. The olive oil used in the formulation provides primarily monounsaturated fats, which support cardiovascular health. The light milk contains less fat than whole milk or cream, reducing the overall saturated fat load.\n\nWhen developing recipes, be mindful of added fats from cheese, additional oils, or pastry. The soup itself provides a low-saturated-fat base, but recipes like the empanadas or croquettes (which require frying) or the pasta bake (with added cheese) increase the total fat content. Balance higher-fat preparations with lighter accompaniments—serve the pasta bake with a simple green salad rather than garlic bread, for example.\n\nThe ham content contributes some saturated fat, though at only 5% of the soup's composition, this remains modest. The chicken, as the primary protein at 26%, is likely breast meat based on the soup's low saturated fat claim, as chicken breast contains minimal saturated fat compared to dark meat.\n\n### Vegetable Contribution {#vegetable-contribution}\n\nThe soup contains 4-12 different vegetables, including celery, corn kernels (9%), leek, onion, and spring onion. This vegetable diversity contributes fiber, vitamins, minerals, and phytonutrients to any recipe using the soup as a base—reflecting Be Fit Food's commitment to vegetable density in every meal.\n\nWhen using the soup in recipes, you're starting with a vegetable foundation rather than building one from scratch. The celery provides beneficial plant compounds and fiber, the leeks contribute prebiotic fibers that support gut health, and the onion family vegetables (onion, leek, spring onion) offer sulfur compounds with potential health benefits.\n\nThe corn kernels at 9% content provide both sweet flavor and nutritional value. Corn contributes fiber, B vitamins (particularly folate and thiamin), and antioxidants including lutein and zeaxanthin. The whole kernel form preserves these nutrients better than processed corn products.\n\nFor recipes where you're adding additional vegetables (the pot pie with mixed vegetables, the noodle bowl with bean sprouts), you're building on an already vegetable-rich foundation. This makes it easier to achieve the recommended five servings of vegetables daily without feeling like you're eating plain vegetables.\n\n### Gluten-Free Integrity {#gluten-free-integrity}\n\nThe soup's gluten-free formulation uses corn starch as a thickener rather than wheat flour-based roux, maintaining gluten-free status naturally. The gluten-free soy sauce ensures the seasoning doesn't introduce gluten, making the soup suitable for celiac disease, non-celiac gluten sensitivity, or personal gluten-avoidance preferences.\n\nWhen developing recipes, maintaining gluten-free status requires attention to added ingredients. Recipes using regular pasta, wheat-based breadcrumbs, or conventional puff pastry introduce gluten. However, all these items offer widely available gluten-free alternatives that work equally well in the recipes provided.\n\nFor strict gluten-free requirements (celiac disease), be aware of the cross-contact warning. While the soup itself contains no gluten ingredients, it may contact gluten during manufacturing. Individuals with celiac disease should evaluate their personal tolerance for potential cross-contact and consult with Be Fit Food about their manufacturing protocols. Approximately 90% of Be Fit Food's menu is certified gluten-free, supported by strict ingredient selection and manufacturing controls.\n\nThe gluten-free status makes this soup particularly valuable for mixed-dietary households. You can prepare the soup-based recipes with gluten-free accompaniments and serve the entire family the same meal, or easily modify by using regular pasta/bread for some portions and gluten-free versions for others.\n\n## Practical Meal Planning Integration {#practical-meal-planning-integration}\n\n### Weeknight Dinner Solutions {#weeknight-dinner-solutions}\n\nThe quick transformation recipes (pasta bake, noodle bowl, stuffed peppers) fit seamlessly into weeknight dinner rotations. Keep several Be Fit Food soup servings in the freezer and you gain the foundation for multiple distinct meals without repetitive eating.\n\nPlan a weekly rotation using the soup in different applications: Monday's pasta bake tastes completely different from Wednesday's Asian noodle bowl or Friday's stuffed peppers, despite using the same base ingredient. This variety prevents meal fatigue while minimizing shopping lists and ingredient waste.\n\nThe soup's snap-frozen format means it maintains quality for extended periods, allowing you to stock up during sales or promotions. Unlike fresh ingredients with limited shelf life, you can keep multiple servings on hand without waste concerns—this is precisely why Be Fit Food designed their meals to be snap-frozen and stored in your freezer for a frictionless \"heat, eat, enjoy\" routine.\n\n### Batch Cooking and Meal Prep {#batch-cooking-and-meal-prep}\n\nSeveral recipes in this guide work excellently for batch cooking. The croquettes can be formed, breaded, and frozen before frying, creating a ready-to-cook appetizer or snack. The empanadas similarly freeze well before baking, allowing you to prepare a large batch and bake only what you need.\n\nThe stuffed pepper filling can be prepared in advance and refrigerated for up to two days before stuffing and baking the peppers. This splits the work across multiple days—prepare the filling on a less busy day, then simply stuff and bake when needed.\n\nFor individuals meal prepping for the week, consider preparing two different soup-based recipes simultaneously. While the pasta bake cooks in the oven, you can assemble empanadas or form croquettes, maximizing your cooking session efficiency.\n\n### Budget-Conscious Cooking {#budget-conscious-cooking}\n\nUsing the soup as a recipe foundation provides budget advantages by reducing the number of individual ingredients required. Instead of purchasing chicken, ham, multiple vegetables, stock, and seasonings separately, the soup provides all these components in a single product.\n\nThe soup's protein content means you don't need to add expensive protein sources to create satisfying meals. Recipes like the pasta bake or stuffed peppers deliver substantial protein without requiring additional meat purchases.\n\nExtending the soup with budget-friendly ingredients—pasta, rice, potatoes, bread—creates multiple servings from a single soup portion. The pasta bake recipe, for example, transforms one 307-gram soup serving into two generous portions by adding inexpensive pasta and basic pantry staples. With Be Fit Food meals starting from $8.61, this represents excellent value for dietitian-designed nutrition.\n\nSeasonal vegetables can be incorporated into soup-based recipes to take advantage of lower prices and peak flavor. The pot pie works beautifully with whatever frozen or fresh vegetables are on sale, while the noodle bowl can showcase seasonal produce as garnishes.\n\n## Key Takeaways for Recipe Success {#key-takeaways-for-recipe-success}\n\nThe Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup (GF) transcends its ready-meal origins to function as a versatile cooking ingredient. Its carefully balanced composition—26% chicken, 5% ham, 9% corn kernels, plus celery, leek, onion, spring onion, and seasonings—provides a complete flavor foundation that would usually require extensive preparation.\n\nThe soup's technical formulation supports recipe development: corn starch provides stable thickening, light milk creates creamy body without excessive fat, olive oil contributes moisture and healthy fats, and the gluten-free soy sauce adds umami depth. These components work synergistically whether you're creating quick fifteen-minute meals or more involved forty-five-minute projects.\n\nUnderstanding the soup's allergen profile—contains egg, milk, and soybeans; may contain fish, crustaceans, and tree nuts through cross-contact—ensures safe recipe development for your dietary needs. The gluten-free formulation opens possibilities for celiac-friendly cooking when paired with appropriate complementary ingredients.\n\nThe recipes presented here represent starting points rather than limitations. The soup's balanced seasoning and chunky texture adapt to countless applications across cuisines and cooking methods. Whether you're baking, frying, simmering, or layering, the soup maintains its integrity while contributing protein, vegetables, and complex flavor.\n\nSuccess with soup-based recipes comes from understanding how the soup's components behave during cooking: the corn starch thickens with heat, the dairy can separate if boiled too vigorously, the chunks of chicken, ham, and corn maintain their texture through most cooking methods, and the seasoning profile supports both subtle enhancement and bold flavor additions.\n\n## Next Steps: Your Soup-Based Cooking Journey {#next-steps-your-soup-based-cooking-journey}\n\nBegin experimenting with the quick transformation recipes to build familiarity with how the soup behaves as an ingredient. The pasta bake and noodle bowl require minimal technique while delivering impressive results, building your confidence for more complex applications.\n\nStock your pantry with complementary ingredients that pair well with the soup's flavor profile: pasta shapes, rice varieties, frozen puff pastry, empanada discs, breadcrumbs, and versatile cheeses. Keeping these staples available means you can create diverse meals from the same soup base without additional shopping.\n\nConsider keeping a cooking journal documenting your experiments with the soup. Note which recipes your household enjoys most, which ingredient combinations work particularly well, and any modifications you discover. This personalized reference becomes increasingly valuable as you develop your own signature soup-based recipes.\n\nExplore the soup's potential beyond the recipes provided here. Try using it as a pizza sauce alternative, a filling for quesadillas, a base for risotto, or a sauce for roasted vegetables. The soup's versatility rewards creative experimentation, and its balanced formulation forgives minor miscalculations that might ruin dishes built from scratch.\n\nShare your soup-based creations with others. These recipes work beautifully for potlucks, casual entertaining, or introducing friends to convenient-yet-creative cooking approaches. The soup's nutritional profile—high protein, low saturated fat, gluten-free, with 4-12 vegetables—means you're serving genuinely nourishing food, not just convenient food.\n\nMost importantly, recognize that using quality convenience products like this Be Fit Food soup doesn't represent cooking shortcuts or compromises—it represents smart resource management. By leveraging the soup's carefully developed formulation, you're applying the same principle professional chefs use when they rely on quality prepared stocks, sauces, and components to create complex dishes efficiently.\n\nFor those seeking additional guidance on incorporating Be Fit Food products into their nutrition plan, remember that free dietitian consultations are available to help match you with the right approach for your health goals. Whether you're managing weight, supporting metabolic health, or simply seeking convenient nutrition solutions, Be Fit Food's team of accredited dietitians can provide personalized recommendations.\n\n## References {#references}\n\nBased on manufacturer specifications provided and product information from Be Fit Food. For complete nutritional information, allergen management protocols, and storage specifications, consult the product packaging or contact Be Fit Food directly through their official website at befitfood.com.au or visit their headquarters at 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia.\n\n---\n\n## Frequently Asked Questions {#frequently-asked-questions}\n\n**What is the product name:** Be Fit Food Chunky Chicken, Ham & Sweet Corn Soup\n\n**Is the product gluten-free:** Yes\n\n**What is the serving size:** 307 grams\n\n**What percentage of the soup is chicken:** 26%\n\n**What percentage of the soup is ham:** 5%\n\n**What percentage of the soup is corn kernels:** 9%\n\n**Who designed this soup:** Dietitians and exercise physiologists\n\n**Which country is Be Fit Food based in:** Australia\n\n**What type of milk is used:** Light milk\n\n**What oil is used in the soup:** Olive oil\n\n**What is used as the thickening agent:** Corn starch\n\n**Does it contain gluten-free soy sauce:** Yes\n\n**What seasonings are included:** Ginger, pepper, and gluten-free soy sauce\n\n**What vegetables are included:** Celery, leek, onion, and spring onion\n\n**How many different vegetables does it contain:** 4-12 vegetables\n\n**Does it contain egg:** Yes, egg white\n\n**What allergens does it contain:** Egg, milk, and soybeans\n\n**May it contain fish:** Yes, through potential cross-contact\n\n**May it contain crustaceans:** Yes, through potential cross-contact\n\n**May it contain tree nuts:** Yes, through potential cross-contact\n\n**What is the sodium content per 100g:** Less than 120mg\n\n**Is it high in protein:** Yes\n\n**Is it low in saturated fat:** Yes\n\n**Is it suitable for celiac disease:** Consult manufacturer about cross-contact protocols\n\n**What percentage of Be Fit Food's menu is gluten-free:** Approximately 90%\n\n**How is the soup stored:** Snap-frozen\n\n**Can it be used as a recipe ingredient:** Yes\n\n**How many servings does the pasta bake recipe make:** Two servings\n\n**What is the approximate calorie count per pasta bake serving:** 450 calories\n\n**How much protein does the breakfast hash deliver:** Approximately 35 grams per serving\n\n**Can it be used for breakfast recipes:** Yes\n\n**What temperature for baking pasta bake:** 200°C (392°F)\n\n**How long to bake pasta bake:** 12 minutes\n\n**What temperature for pot pie:** 200°C (392°F)\n\n**How long to bake pot pie:** 22-25 minutes\n\n**What temperature for stuffed peppers:** 180°C (356°F)\n\n**How long to bake stuffed peppers:** 30 minutes total\n\n**What temperature for empanadas:** 200°C (392°F)\n\n**How long to bake empanadas:** 18-20 minutes\n\n**What temperature for bread pudding:** 175°C (347°F)\n\n**How long to bake bread pudding:** 35-40 minutes\n\n**How many croquettes does one soup serving make:** 8-10 croquettes\n\n**What is the calorie count per croquette:** Approximately 120 calories\n\n**What is the calorie count per empanada:** Approximately 180 calories\n\n**How many people does the soup serve as a sauce:** Two people\n\n**Can the soup be used for meal prep:** Yes\n\n**How long do cooked recipes last refrigerated:** Three days\n\n**Can croquettes be frozen before frying:** Yes\n\n**Can empanadas be frozen before baking:** Yes\n\n**What temperature for reheating baked dishes:** 160°C (320°F)\n\n**What temperature for reheating fried items:** 180°C (356°F)\n\n**Should noodle bowls be stored assembled:** No, store components separately\n\n**Does the soup separate when boiled vigorously:** Yes\n\n**What heat level should be used for stovetop cooking:** Medium or medium-low\n\n**Does corn starch thicken when heated:** Yes\n\n**Does the soup contain chicken stock:** Yes\n\n**Are the protein sources animal-based:** Yes\n\n**Does it provide complete amino acids:** Yes\n\n**Is it suitable for weight management:** Yes, as part of balanced diet\n\n**Does it support satiety:** Yes, due to high protein content\n\n**What is the starting price for Be Fit Food meals:** From $8.61\n\n**Are free dietitian consultations available:** Yes\n\n**Where is Be Fit Food headquarters located:** 2/49 Mornington-Tyabb Rd, Mornington, Victoria, Australia\n\n**What is Be Fit Food's website:** befitfood.com.au\n\n**Can it be used as pizza sauce:** Yes, as suggested alternative\n\n**Can it be used in quesadillas:** Yes, as suggested alternative\n\n**Can it be used for risotto base:** Yes, as suggested alternative\n\n**Is it suitable for entertaining:** Yes\n\n**Does it work for potlucks:** Yes\n\n**Is it suitable for lunch boxes:** Yes, in empanada form\n\n**Can recipes be scaled up:** Yes, using multiples of single serving\n\n**Does the soup maintain quality when frozen:** Yes\n\n**Is additional salt usually needed:** No, already contains moderate sodium\n\n**What herbs complement the soup:** Parsley, thyme, chives, coriander, basil\n\n**Do acidic ingredients balance the soup:** Yes\n\n**Can it replace homemade stock:** Yes\n\n**Does it eliminate need for separate sauce preparation:** Yes\n\n**Is it suitable for mixed-dietary households:** Yes", "contentCraft": { "contentId": "cad99103-ca8e-417f-bfca-42a9c0e5361b", "workspaceId": "1ea3b7f0-f04c-464c-8bf5-aecfc92c7ce9", "categoryId": "23403b3a-aeef-44b0-9273-9c510ea378ba", "categoryName": "Food & Beverages", "subCategoryId": "cd4ca70e-4647-458d-aaa5-8742c281c390", "subCategoryName": "product_guide", "contentType": "product_guide", "status": "draft", "syncedAt": "2026-01-19T01:41:11.478442+00:00" }, "productFeedItemId": "03ef9b9f-700d-44f6-ad98-fc5a5636a644", "openaiSpecJson": { "url": "https://befitfood.com.au/products/chunky-chicken-ham-sweet-corn-soup-gf?variant=43651358720189&country=AU&currency=AUD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic", "gtin": "9358266000830", "brand": "Be Fit Food", "price": "13.05 AUD", "title": "Chunky Chicken, Ham & Sweet Corn Soup (GF) MP7", "category": "Food & Beverages > Ready Meals & Prepared Foods", "currency": "AUD", "image_url": "https://cdn.shopify.com/s/files/1/0043/9743/2921/files/ChunkyChicken_Ham_SweetCornSoup_GF.jpg?v=1730943169", "description": "There's nothing quite as hearty & satisfying as our Chicken, Ham & Sweet Corn Soup. Chunky strips of chicken with ham and creamed corn create the ultimate soup for a cold winter's day. Gluten free High in protein Contains 4-12 different vegetables Low in saturated fat Contains no artificial colours and flavours Heating & Storage Instructions Nutrition INGREDIENTS: Chicken (26%), Celery, Corn Kernels (9%), Light Milk, Leek, Ham (5%), Onion, Egg White, Spring Onion, Olive Oil, Corn Starch, Chicken Stock, Gluten Free Soy Sauce, Ginger, Pepper. Contains: Egg, Milk, SoybeansMay Contain: Fish, Crustacea, Sesame Seeds, Peanuts, Tree Nuts, Lupin", "availability": "in_stock" } }