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SharePotato and White Bean Chowder
The addition of beans to a classic potato chowder boosts the protein escalating this creamy soup from side dish to the main dish category. Chopped carrot and your choice of fresh herb provide extra flavor plus flecks of color
SERVINGS: 2 servings
CARB GRAMS PER SERVING:
46
Nutrition Facts Per Serving:
- Servings: 2 servings
- Calories236
- Total Fat (g)1
- Cholesterol (mg)2
- Sodium (mg)380
- Carbohydrate (g)46
- Fiber (g)7
- Protein (g)14
- Starch (d.e.)2.5
- Milk (d.e.).5
- Vegetables (d.e.).5
Diabetic Exchanges
| Nonstick cooking spray | |
| 1/4 | cupsliced green onions |
| 1 | tablespoonsnipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed |
| 2 | clovesgarlic, minced |
| 1 | cupwater |
| 1 | mediumpotato, peeled and chopped (1 cup) |
| 1/2 | cupchopped carrot |
| 1/4 | teaspoonsalt |
| 1/8 | teaspooncoarsely ground black pepper |
| 1 | cupfat-free milk |
| 1 | tablespoonall-purpose flour |
| 1/2 | of a 15-ounce can (3/4 cup)white kidney (cannellini) beans, rinsed and drained |
| Ground nutmeg |
1. Coat an unheated nonstick medium saucepan with nonstick cooking spray. Preheat over medium heat. Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan. Cook until green onions are tender. Add the water, potato, carrot, salt, and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher.
2. In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture. Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg. Makes 2 servings.
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