Potato and White Bean Chowder

Potato and White Bean Chowder

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From: Diabetic Living Magazine

The addition of beans to a classic potato chowder boosts the protein, escalating this creamy soup from a side dish to the main dish. A chopped carrot and your favorite herb provide extra flavor and flecks of color.

Ingredients 2 servings

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Original recipe yields 2 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • ¼ cup sliced green onions
  • 1 tablespoon snipped fresh herb (such as oregano, basil and/or parsley) or ½ teaspoon dried Italian seasoning, crushed
  • 2 cloves garlic, minced
  • 1 cup water
  • 1 medium potato, peeled and chopped (1 cup)
  • ½ cup chopped carrot
  • ¼ teaspoon salt
  • ⅛ teaspoon coarsely ground black pepper
  • 1 cup fat-free milk
  • 1 tablespoon all-purpose flour
  • ½ of a 15-ounce can ( ¾ cup) white kidney (cannellini) beans, rinsed and drained
  • Ground nutmeg

Preparation

  • Prep

  • Ready In

  1. Coat an unheated nonstick medium saucepan with nonstick cooking spray. Preheat over medium heat. Add green onions, dried Italian seasoning (if using) and garlic to hot saucepan. Cook until green onions are tender. Add the water, potato, carrot, salt and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher.
  2. In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture. Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 236 calories; 1 g fat(-1 g sat); 7 g fiber; 46 g carbohydrates; 14 g protein; 2 mg cholesterol; 380 mg sodium;
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, ½ milk, ½ vegetable

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