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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