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Beef and Parsnip Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Swiss Orzo Chowder
Yield: Makes 4 servings
Orzo is a rice-shaped pasta made from semolina and durham wheat. You may find it in your supermarket under the name rosamarina.
Ingredients:
1-1/4
cups canned fat-free reduced-sodium chicken broth
1
cup frozen cut green beans
1/2
cup shredded carrot
1/3
cup (2 ounces) uncoooked orzo or rosamarina
1
teaspoon dried basil
1/4
teaspoon black pepper
1/2
cup sliced yellow summer squash or zucchini
2-1/2
cups fat-free (skim) milk, divided
3
tablespoons all-purpose flour
1/4
cup shredded low-fat Swiss cheese
Preparation:
1.
Combine broth, green beans, carrot, orzo, basil and pepper in medium saucepan. Bring to a boil over high heat; reduce heat to medium-low. Cover; simmer 10 minutes. Add squash. Cover; simmer about 2 minutes or until vegetables are tender.
2.
Mix 1/2 cup milk and flour together in small bowl until smooth. Stir into vegetable mixture. Stir in remaining 2 cups milk. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 1 minute more. Stir in Swiss cheese; heat until melted.
Nutritional Information:
| Serving Size: | |
| Fiber | 2 g |
| Carbohydrate | 26 g |
| Cholesterol | 6 mg |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 11 % |
| Calories | 167 |
| Protein | 11 g |
| Sodium | 130 mg |
Dietary Exchange:
| Vegetable | 1 |
| Milk | 1/2 |
| Starch | 1 |
| Fat | 1/2 |
This recipe appears in:
Chowders
