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Vegetable-Bean Chowder


Vegetable-Bean Chowder

Vegetable-Bean Chowder

This quick-to-fix vegetable chowder includes beans for added protein and dietary fiber. Cannellini are large white Italian kidney beans; if they are not available substitute navy beans.

Yield

Makes 5 (1-1/2-cup) servings

Ingredients

1/2 cup chopped onion
1/2 cup chopped celery
2 cups water
1/2 teaspoon salt
2 cups cubed peeled potatoes
1 cup sliced carrots
1 can (15 ounces) cream-style corn
1 can (15 ounces) cannellini beans or navy beans, rinsed and drained
1/4 teaspoon dried tarragon leaves
1/4 teaspoon black pepper
2 cups low-fat (1%) milk
2 tablespoons cornstarch

Preparation

  1. Spray 4-quart Dutch oven or large saucepan with nonstick cooking spray; heat over medium heat until hot. Add onion and celery. Cook and stir 3 minutes or until crisp-tender.
  2. Add water and salt. Bring to a boil over high heat. Add potatoes and carrots. Reduce heat to medium. Simmer, covered, 10 minutes or until potatoes and carrots are tender.
  3. Stir in corn, beans, tarragon and pepper. Simmer, covered, 10 minutes or until heated through.
  4. Stir milk into cornstarch in medium bowl until smooth. Stir into vegetable mixture. Simmer, uncovered, until thickened.

Nutritional Information

Sodium 696 mg
Protein 13 g
Fiber 8 g
Carbohydrate 60 g
Cholesterol 4 mg
Saturated Fat 1 g
Total Fat 2 g
Calories from Fat 6 %
Calories 273

Dietary Exchange

Vegetable 1
Milk 1/2
Starch 2-1/2
Fat 1/2

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