Root Vegetable Chowder

Root Vegetable Chowder

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From: Diabetic Living Magazine

Mix and match the amounts of parsnips, turnips, rutabagas, and carrots until you find the blend you like best for this low fat soup recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 2 leeks, thinly sliced ( ⅔ cup)
  • 2 cloves garlic, minced
  • 1 small sweet potato, peeled and chopped (1 cup)
  • 2 cups assorted chopped, peeled root vegetables (such as parsnips, turnips, rutabagas, and/or carrots)
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 1 (12 ounce) can evaporated fat-free milk
  • ¼ teaspoon fennel seeds, crushed
  • ⅛ teaspoon ground black pepper
  • Ground black pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Lightly coat an unheated medium saucepan with nonstick cooking spray. Preheat pan over medium heat. Add leeks and garlic; cook until tender. Add sweet potato, assorted root vegetables, and chicken broth. Bring to boiling; reduce heat. Cover and simmer about 20 minutes or until vegetables are tender.
  2. Remove from heat. Stir in evaporated milk, fennel seeds, and the ⅛ teaspoon pepper. Transfer to a 1- ½- to 2-quart airtight storage container. Cover and chill overnight.
  3. To serve, transfer mixture to a medium saucepan. Heat through, but do not boil. Pack in four preheated (see Tip) insulated thermal containers. Serve within 5 hours. If desired, sprinkle with additional pepper.
  • Tip: To preheat, pour boiling water into thermal containers. Let stand, covered, for 5 minutes. Drain and fill with hot soup.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 177 calories; 1 g fat(0 g sat); 5 g fiber; 34 g carbohydrates; 10 g protein; 59 mcg folate; 3 mg cholesterol; 19 g sugars; 12,513 IU vitamin A; 28 mg vitamin C; 320 mg calcium; 2 mg iron; 387 mg sodium; 809 mg potassium
  • Nutrition Bonus: Vitamin A (250% daily value), Vitamin C (47% dv), Calcium (32% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 milk, 1 starch, 1 vegetables

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