https://tryon.iga.com/Recipes/Detail/6429/White_Bean_Chowder_with_Milk
A warm, wonderful low-fat alternative to chili.
Yield: Makes 6 servings
Preparation Time: 15 min; Cook Time: 20 min.
| 2 | teaspoons | vegetable oil | |
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| 1 | cup | chopped onion | |
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| 2 | teaspoons | minced garlic | |
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| 2 | cans | (15 oz. ea) white cannellini or Great Northern beans, drained | |
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| 1 | can | (4 oz.) diced green chilies | |
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| 1 | cup | frozen corn kernels | |
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| 1/2 | cup | grated carrot | |
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| 1/4 | cup | diced celery | |
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| 1 | cup | low sodium chicken broth | |
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| 1 | Tablespoon | ground cumin | |
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| 2 | teaspoons | chili powder | |
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| 1/2 | teaspoon | salt (optional) | |
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| 2 | cups | fat free or low fat milk | |
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| 1 | Tablespoon | cornstarch | |
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| 1 | cup | shredded reduced fat cheddar cheese, divided | |
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| 4 | Tablespoons | fresh chopped cilantro (optional) | |
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Yield: Makes 6 servings
Approximate Nutrient Content per serving:
| Calories: | 270 | |
| Calories From Fat: | 63 | |
| Total Fat: | 7g | |
| Saturated Fat: | 3g | |
| Cholesterol: | 15mg | |
| Sodium: | 370mg | |
| Total Carbohydrates: | 38g | |
| Dietary Fiber: | 8g | |
| Protein: | 17g |
Calcium 30% daily value
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
In a large saucepan, stir together oil, onion and garlic over medium heat until onion is softened, about 5 minutes. Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).
Stir in second can of beans, green chilies, corn, carrot, celery, chicken broth, cumin, chili powder and salt, if desired; bring mixture to a simmer.
Blend cornstarch into milk and stir into chowder; bring slowly to a boil, stirring frequently. Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens.
Stir in 1 cup of the cheese just until melted.
Serve in individual bowls and top with fresh chopped cilantro, if desired.
Recipe Created By 3-A-Day Of Dairy
Photo and recipe compliments of The Midwest Dairy Association, www.midwestdairy.com
Please note that some ingredients and brands may not be available in every store.
https://tryon.iga.com/Recipes/Detail/6429/White_Bean_Chowder_with_Milk
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