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White Bean Chowder

White Bean Chowder
2 teaspoons vegetable oil
1 cup chopped onion
2 teaspoons minced garlic
2 cans (15 oz) white cannellini or Great Northern Beans, drained
1 can (4 oz) diced green chilies
1 cup frozen corn kernels
1/2 cup grated carrot
1/4 cup fine diced celery
1 cup low-sodium chicken broth
1 tablespoon ground cumin
2 teaspoons chili powder
1/2 teaspoon salt (optional)
2 cups fat-free or low-fat milk
1 tablespoon cornstarch
1 cup shredded reduced-fat Cheddar cheese, divided
4 tablespoons chopped fresh cilantro (optional)

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 about 3/4 cup cheese, just until melted.

Serve in individual bowls and top with fresh chopped cilantro, if desired. Top with remaining shredded cheese.

Notes:

Warm, healthy and hearty chowder for cool fall evenings! Recipe created by 3-A-Day™ of Dairy. Serves 6

Nutrition Facts per serving for main dish recipe:

Calories 270

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 15 mg

Sodium 370 mg

Calcium 30% Daily Value

Protein 17 g

Carbohydrates 38 g

Dietary Fiber 8 g

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