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White Bean Chowder


A warm, wonderful low-fat alternative to chili.
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Servings: 6
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients

2 teaspoons vegetable oil
1 cup chopped onion
2 teaspoons minced garlic
2 (15-ounce) cans white cannellini or Great Northern beans, drained
1 (4-ounce) an diced green chilis
1 cup frozen corn kernels
1/2 cup grated carrot
1/4 cup 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
4 tablespoons fresh chopped cilantro (optional)


Preparation

 

In a large saucepan, stir together oil, onion, 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 chilis, corn, carrot, celery, chicken broth, cumin, chili powder and salt. 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 cheese until melted.

Serve in individual bowls and top with fresh cilantro, if desired.

 


Nutritional Facts Per Serving
Calories: 270  
Total Fat: 7g  
Saturated Fat: 3g  
Cholesterol: 15mg  
Sodium: 370mg  
Carbohydrates: 38g  
Dietary Fiber: 8g  
Protein: 17g  
Calcium: 30% Daily Value