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Recipe December 2017

Stormy Weather Chowder

A hearty soup that can be on the table in less than 20 minutes. Our secret ingredient is the sweet potato, but other potatoes work just as well. Fresh green beans and red pepper add a pleasant crunchiness.

fleur-de-lis

Stormy Weather Chowder

Serves: 4-6

Ingredients

  • 2 cups low-sodium chicken broth
  • 1½ cups broccoli, chopped
  • 1 large sweet potato, peeled and cubed
  • 1 cup mushrooms, sliced
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons all-purpose flour
  • 2 cups nonfat milk
  • 1 15-ounce can whole kernel corn, drained
  • 1 cup green beans
  • 1 red bell pepper, chopped
  • 1 tablespoon basil
  • ½ teaspoon salt, optional
  • Dash black pepper

Method

1. In a large soup pot bring broth, broccoli, and sweet potato to boil. Reduce heat; cover and simmer for 5 minutes. Do not drain. Set aside uncovered.
2. Meanwhile, in a large saucepan, heat olive oil, add mushrooms and onions, cook until tender, about 3-5 minutes.
3. Whisk flour into milk and add all at once to mushrooms. Turn heat to low and stir with a whisk until bubbly.
4. Pour mushroom mixture into soup pot with broccoli, broth, and sweet potato.
5. Add corn, green beans, red pepper, and basil. Heat through 2-3 minutes. Add salt and black pepper to taste.

Per serving: 245 calories, 12 gm protein, 42 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 2 mg cholesterol, 5 gm fiber, 503 mg sodium (253 mg without salt)

Seasoned Cook

The green beans and red pepper add a pleasant crunchiness to this soup. Use whatever fresh vegetables may be in season. Experiment with the vegetables you have on hand. One ounce of low-fat cheddar cheese adds only 48 calories and 2 grams of fat.

CHI St. Vincent