Vegetable-Bean Chowder
the Editors of Publications International, Ltd.
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
- 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.
- 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.
- Stir in corn, beans, tarragon and pepper. Simmer, covered, 10 minutes or until heated through.
- Stir milk into cornstarch in medium bowl until smooth. Stir into vegetable mixture. Simmer, uncovered, until thickened.
Nutritional Information
| Calories | 273 |
| Calories from Fat | 6 % |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 4 mg |
| Carbohydrate | 60 g |
| Fiber | 8 g |
| Protein | 13 g |
| Sodium | 696 mg |
Dietary Exchange
| Starch | 2-1/2 |
| Milk | 1/2 |
| Vegetable | 1 |
| Fat | 1/2 |
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