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Swiss Orzo Chowder


Swiss Orzo Chowder

Swiss Orzo Chowder

Orzo is a rice-shaped pasta made from semolina and durham wheat. You may find it in your supermarket under the name rosamarina.

Yield

Makes 4 servings

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

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

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